
Class 
Book 



COPYRIGHT DEPOSIT 



NORMAL WEIGHT 
CORRECT EATING 



Copyright 1919 

Dr. A. M. Loughney 

Seattle, Wash. 




DR. A. M. LOUGHNEY 



NORMAL WEIGHT 
CORRECT EATING 



A Practical, Common-sense Method of Restoring Normal 
Weight in the Excessively Fat and the Abnormally 
Lean — The Building of Better Men and Women 
Through Health Culture — Together With an 
Exhaustive Treatise on Foods and Their 
Nutritive Values in Preventing and 
Overcoming the Diseased Condi- 
tions That Humankind Is 
Heir To. 



Published by 
DR. A. M. LOUGHNEY 

Seattle, Wash. 






DEDICATION 

Dedicated to the Cause of Normal Health for 
All. May This Little Book Enable Those Who 
Have Lost Their Health to Regain It — Those 
Who Now Possess It to Retain It. I Am Con- 
fident It Will Accomplish This for All Who Are 
Guided By Its Teachings. My Efforts Shall 
Then Be Amply Rewarded. 



FEB -9 1320 



»CU559783 



"WO 




r oreword 

TN offering to the public my method for scientifically removing obesity 
by combined mechanical and dietary means, I do so with a firm con- 
viction that the most satisfactory results may be obtained by it within 
a reasonable length of time, where it is carried out faithfully, according 
to directions. And it will be found devoid of the undesirable features of 
so many of the fat reduction methods now on the market. 

It should be borne in mind that by "dietary means" I do not refer 
to fasting, or even restricting the quantity of food taken to a point that 
will work a hardship on the patient. Instead, my system provides for a 
liberal allowance of food at all times, so proportioned, however, as to 
supply in a well balanced manner those chemical elements needed by the 
obese person, while diminishing or wholly eliminating those not needed. 

The common-sense, safe method for fat removal is one which works 
in accord with nature — that removes fat in a natural manner. Such a 
method is the one I offer. Having used it in my own case with most 
gratifying and speedy results, as illustrated in this book, and having seen 
its universally successful results in many other cases, I have no hesitancy 
in offering it as the simplest, most practical and efficient method yet 
devised for removing superfluous fatty tissue without danger or discom- 
fort, and without the possibility of unpleasant after-effects. 

In my years of experience in treating obese conditions I have found 
that obesity is in practically all instances complicated by other abnormal 
conditions of the body. I have about come to the conclusion that it is 
impossible for an excessively fat man or woman to be healthy in every 
other respect. And this is not to be wondered at when you consider that 
obesity is always an abnormal (diseased) condition; and diseased condi- 
tions are prone to ally themselves one with another. 



6 FOREWORD 

In order to make my book as comprehensive and far-reaching as 
possible I have included a general treatise on curative eating as a means 
of overcoming the ills which human flesh is heir to; as well as sections 
devoted to ' ' Health Culture, ' ' and other important subjects. The informa- 
tion imparted is not represented as the author's personal work entirely, 
but includes a consensus of opinion of some of the world's most noted 
authorities on the subjects covered. 

In the section devoted to Health Culture will be found a set of 
simple, boiled-down, yet most practical and efficacious exercises — all that 
need be followed by anyone — for developing muscular strength and build- 
ing healthy tissue in various parts of the body. These are not mere 
"theories," but constitute a carefully worked out course of exercises, the 
successful nature of which has been proven beyond doubt. 

Having transformed myself from a veritable weakling in bodily 
stature to a condition of intense muscular strength and development by 
this course of exercise, and having further noted the invariable success 
experienced by countless others with it, I am in a position to state intel- 
ligently that the most gratifying results may be expected from its faithful 
application. 

This volume will, therefore, prove of untold value, not only to the 
obese person, regardless of what the complicating conditions may be, 
but also to every other sufferer and undeveloped person. Since incorrect 
eating habits are the cause of a great majority of the ills of humankind 
it is but reasonable to presume that proper eating habits will remove 
them. And it is the author's firm conviction that in this volume will be 
found all that is necessary to be known in order to enable one to intelli- 
gently and successfully apply the principles of correct living and eating 
in overcoming almost any abnormal or undeveloped condition. 



Cause and Effect 

/^\NE of the simple and easily understood laws of nature is that of 
^^ cause and effect. Its workings may be observed by us at all times 
and in all things. It is as unalterable as time itself, and because of the 
easily understood nature of it, I shall make use of the principle, in this 
connection, to illustrate the point I wish to make. 

We know that a given cause will produce a given effect. For 
instance, a growing plant kept under shade will be stunted in its growth. 
A certain amount of sunlight is necessary to its full development. By 
taking this away we are contributing a cause, which can only result in 
a certain effect — stunted growth. 

We know that sulphur, saltpeter and charcoal — each in itself non- 
explosive — will, when combined in certain proportions, produce gun- 
powder. Now gunpowder is harmless, until combined with the element 
fire, when it becomes instantly transformed into highly explosive gases; 
and if confined to a small area, a destructive explosion results. In this 
instance the combining of the three original substances represents a cause 
which brings about a chemical change in the completed mixture. Adding 
the element fire to the mixture is another cause, the effect of which is 
the resulting explosion. 

Chemistry has revealed to us that rank poisons are produced by 
combining two or more certain substances, although each, in itself, is 
non-poisonous. How few persons seem to realize the important part this 
same law plays in our everyday life. The analogies of the stunted plant, 
the manufactured poison and the explosion of the gunpowder are found 
in the manner of living and eating of the great majority of people. By 
ignoring the unalterable working of this law in our eating and drinking 



8 CAUSE AND EFFECT 

habits we produce toxins (poisons) within our body which cannot but 
cause a disastrous effect on our health. 

Eating this, that and the other thing — anything that fancy may 
dictate — will cause serious internal disruptions ; unwise and inharmonious 
combinations of food will set up chemical changes in the stomach and 
intestines, which, if persisted in, will undermine the most robust consti- 
tution. It is these unwise selections and inharmonious combinations of 
foods that are responsible for most of the ills of mankind. Yet, strange 
as it may seem, it is one of the vital principles of life that is most gen- 
erally disregarded and shamefully violated every day. 

Health is a natural (normal) condition, the perpetuity of which 
depends almost entirely upon the proper nourishing of the body. Con- 
tinuously perfect nutrition would render disease almost an unknown evil 
in the world. From this it will be apparent that wrong eating and 
drinking habits are responsible for the majority of human ills, or abnor- 
mal conditions of health. And since perfect nutrition of the body is 
dependent on the proper selection, combination and proportioning of the 
foods we eat and the fluids we drink, it will readily be understood what 
an important part the subject of correct eating plays in our everyday 
life. 

Were it possible for all of us, at all times, to maintain a scientifically 
balanced diet there would be no such abnormal conditions encountered 
as obesity, emaciation, constipation, rheumatism, Bright 's disease, tuber- 
culosis, etc. And it follows that, since wrong nutrition was responsible 
for developing the abnormal condition, we can, by restoring proper 
nutrition, barring organic complications, again bring the body back to its 
normal, healthy condition. It is merely a simple application of the law 
of cause and effect. 




DR. LOUGHNEY BEFORE REDUCING 
(See Page 35) 



STATE OF MINNESOTA, ) 
COUNTY OF HENNEPIN, ) 



SS 



V/e, the undersigned citizens and professional 
men of Minneapolis, Minnesota, hereby certify on oath, 
that on the 3>fA day of Jtww^- 19 iU we, 

and each of us took the accurate and correct waist 
measure of Doctor A, M. Loughne.y of said City of Minne- 
apolis, and that on said day the Doctor's waist measure- 
ment was i/^Z '/-*- Jjiches; that thereafter on the 

3t^t day or~5*vUl w ~ 19/4' , we, and each 

.nd accurate waist measure- 



of us again took the 
ment again at the same 




rect 



point and found that the Doctor's 



waist measurement had been, decreased / Q inches, hi: 

waist measure at the date of said last measurement being 
onl y 3%'/^ inches. 





C* . y^^^!^^*i^^^^if p 



-S-^f 



sworn to bef 
A. D. 1916. 




J^2L_ 

Notary PublicyyHennepin County, Minn. 
My commission expire s V^r-^. */ — / f / y 



SWORN AFFIDAVIT OF DR. LOUGHNEY'S REDUCTION 



Obesity a Disease 



OBESITY is a disease, wherein the victim is possessed of an over- 
abundance of fatty tissue, producing abnormal weight which is not 
only a burden to bear but becomes a really serious menace to health. 

In many families obesity is, to a certain degree, hereditary. There 
is an inherited tendency that makes the person especially susceptible to 
it, and far greater diligence is required by this person in order to ward 
it off than would be necessary by one in whom the tendency is not pres- 
ent. However, the condition may be surely conquered by the careful 
observance of the simple rules which I shall give. 

Starvation methods for removing obesity are not only unsuccessful 
but are positively harmful in some cases, and wholly unnecessary. What 
they accomplish in weight reduction is at the expense of health in many 
instances. True, weight may be reduced by entirely withholding food 
for a given time. But when the old manner of eating is resumed the 
obese condition will return. 

Everyone will agree that the more logical way is to instruct the 
patient on the start with the necessity of scientifically proportioning and 
balancing his foods in a way that will be calculated to not only over- 
come obesity, but as well prevent it. Then by the time his reduction to 
normal weight is accomplished he will have learned how to eat in a 
manner that will prevent a* recurrence of the abnormal condition, and 
that will also prove far more enjoyable. Supplement this with my easy- 
to-use mechanical means for aiding nature in the removal of the fatty 
tissue, and you have the ideal method — one that will prove speedy and 
efficacious. 

To attempt to drug out obesity is harmful, because of the deleterious 
effects on digestion and various other functions of the body and conse- 
quent injury to organs and tissues. Boiling out fat, starving it out and 
reducing it by heavy exercise are objectionable methods. They are 
weakening and often have an injurious effect on the heart. They accom- 



10 NORMAL WEIGHT— CORRECT EATING 

plish their purpose — if it is accomplished — at the expense of the patient's 
personal appearance, leaving the skin wrinkled and flabby, as of a small 
man in a large man's skin, and produce an emaciated look. 

Among the most direct contributing causes of obesity are overeating 
of foods, and especially foods of a starchy nature; injudicious use of 
stimulants, and the failure to take sufficient bodily exercise. When the 
quantity of food taken is too great to be properly assimilated by the 
body, the surplus goes toward the accumulation of fatty tissue. If the 
excess of food is persisted in the fatty accumulation continues until the 
victim becomes a positive burden to himself. 

The most pronounced fat making foods in common use are bread, 
butter, cream, cereal products, potatoes, sugar, syrup, bananas, fat meat, 
figs, confections and all pies, desserts, sweetened beverages, etc., contain- 
ing sugar. Since the primary function of fats is to produce heat, it 
follows that the fat person may take a moderate quantity of fat each 
day during cold weather. In most cases this will be utilized in heat 
making and will not be stored in the tissues. The quantity of fats taken 
must necessarily be quite limited, however, since the accumulation of 
fat in the majority of obese bodies will supply the necessary heat, without 
the assistance of fat from foods. In warm weather no fats should be 
taken. 

Butter, cream, olive oil, meats, nuts, etc., together with starches and 
sugars, are among the most important heat making foods, so it is impor- 
tant that we regulate the quantities taken of these articles of diet, 
particularly during the summer. 

In the reduction of obesity it is desirable that normal bowel action 
be maintained. The use of Dr. Loughney's Mechanical Fat Remover 
over the stomach and abdomen will have a very marked beneficial effect 
in this direction. Its work should be assisted by free use of wheat bran ; 
say two tablespoonfuls taken with the meals, especially morning and 
evening. This may be taken uncooked, in cold water, or it may be 
cooked as a porridge and eaten with milk or thin cream. In summer, 
when berries and fruits are in season, they may be substituted for the 
bran, if desired. 



REMOVING THE ADIPOSE BURDEN 11 

Obesity is so often found associated with abnormal blood pressure, 
kidney ailments, catarrh, etc., that it would seem they are, in most 
instances, a necessary complication. A method of treatment which will 
remove the obese condition will, in nearly all cases, relieve the other 
complicating ailments by removing their cause. 

The obesity caused by alcoholic drink is by far the worst form of 
this disease. The victim is handicapped not only by the excess weight, 
but also by a bodily weakness and a lack of muscular strength and 
control, which render him even more helpless against the abnormal burden 
than his brother victim of the overeating form. This fact is readily 
discernible in the more labored and unsteady gait of the person made 
fat through the use of intoxicants, than that of the one made fat through 
overeating. 

In all forms of obesity of the more pronounced types there is dan- 
gerous pressure exerted upon the vital organs — lungs, heart, etc. The 
obese body, therefore, becomes a much easier prey to the ravages of 
pneumonia, influenza and the like, as well as every contagious and 
infectious disease, from the fact that it is in a far less favorable condi- 
tion to defend itself than the normal body. 

A person with a hearty appetite and good digestion is looked upon 
as one particularly blessed by nature. Yet this blessing may easily lead 
to one's undoing, by overeating. It is usually the person with the 
so-called "good stomach" who suffers himself to eat more than he can 
digest and assimilate. Thus each meal adds its quota to his ever increas- 
ing burden of excess fat. 

A most excellent diet for the fat person is fresh, uncooked fruit for 
the morning and evening meals, with no other food. The noon meal 
may consist of lean meat and cooked non-starchy vegetables. No fruit 
should be taken with this meal. A raw vegetable salad should be 
included. After two or three weeks, the meat meal may be dropped 
every second day and baked potatoes and other starchy foods, with non- 
starchy vegetables and salad substituted. After three or four weeks one 
of the two fruit meals may be dropped and a starchy meal substituted. 



12 NORMAL WEIGHT— CORRECT EATING 

This is to be continued, unless the weight begins to increase, in which 
case the two fruit meals should be resumed. 

It is important that the obese person bathe frequently. A cold or 
tepid bath at least every second morning is advisable. This should be 
followed by a brisk dry towel rub, to set up good capillary circulation 
and a healthy condition of the skin. In case the bowels are constipated, 
onions or spinach should be included with the cooked, non-starchy 
vegetables. 

During this treatment the patient must be persistent in the daily 
use of my Mechanical Fat Remover. This is preferably used while in a 
reclining position. A few minutes' use both morning and evening is 
necessary, and if one's occupation will permit, it should also be applied 
occasionally during the day for a few moments at a time. After the 
patient has been restored to normal weight, regular eating may be 
resumed, care being taken, however, to exclude from the menus sugar, 
butter, cream, candies, cakes, pastries, sweetened beverages, etc. 

WE EAT TOO MUCH 

Regarding the over-consumption of foods, I quote from Hirschfield, 
as follows: 

"Every year we spend in the United States over six hundred and 
seventy-two millions of dollars for food that is not required by the 
body and at least forty-five millions to get rid of it again. This does 
not consider the outlay to doctors and undertakers, nor the loss of time. 
It should be understood at once that the body can make use of only a 
certain quantity of food. Any surplus has to go through the process 
of digestion, assimilation and excretion, all of which uses up a tremen- 
dous amount of energy and produces nothing more than a large bowel 
movement and richer urine. 

"Another proof of the common mistakes in diet is the difficulty 
many people have in retaining a decent figure. They would dismiss any 
caretaker who should permit horses and cows to grow v a belly such as 
they carry around themselves. . . . Only the quantity of the com- 



REMOVING THE ADIPOSE BURDEN 13 

ponent parts of our meals must be rearranged to agree with the demands 
of the body. It is not necessary to give up the delicacies of the table. 

''All that we require in food is that it shall produce for our body, 
with the least wear of its organs, heat, strength and energy, in order 
that we may do our best work; that it shall leave enough material for 
the repair of worn-out tissue ; that it shall provide in youth a sufficiency 
for growth and at all times enough reserve for the body to get along 
without eating for a couple of weeks, in case of an emergency, in sick- 
ness or accident. 

"Two or three pounds of cereals, vegetables, fruit, bread and one 
to two and a half ounces of fat, constitute an amount of food well 
tolerated by any person who leads an ordinarily hygienic life. This 
quantity will over-feed and fatten only those who eat much meat besides 
or who do not exercise. 

"Carbohydrates represent for the body the coal which produces 
heat and power. The proteids (albumen) which we eat in a concentrated 
form in meat, eggs and cheese and in small quantities in all cereals, are 
the material from which the greatest part of the body is built and are 
just as unfit to give strenth as iron, from which a boiler is built, is 
unfit as its firing material. But for many years the conclusion was that 
because our muscles are flesh (proteids) the eating of meat (which is 
composed mainly of proteids) must produce strength. 

"The quantity of albumen needed by the system is quickly absorbed 
from the intestines. The remainder is more slowly absorbed, and having 
time to putrefy, makes an ill-smelling sewer of the digestive tract. Then 
from the bowels putrid matter is taken into the blood, which becomes 
unhealthy, and a fine soil for vicious bacteria. Bile is the intestinal 
disinfectant, but the liver is prepared to deliver quantities sufficient only 
for six or seven tablespoonfuls of proteids. Biliousness is caused by 
eating more proteids than the body really needs — except in cases where 
the body has an aversion to certain articles of food, which is called an 
idiosyncrasy and may also cause biliousness. 



14 NORMAL WEIGHT— CORRECT EATING 

"We are so constituted as to stand a certain amount of waste in 
the blood. But if the amount becomes too large the waste settles, 
especially in the form of uric acid, which is likely to produce a chronic 
form of inflammation in any organ, or to act like a rough slack between 
the joints and cause friction, where normally everything would move 
smoothly. This condition is called uric acid diathesis, or gout, which is 
a common cause today of discomfort, pain and periodical or permanent 
unfitness for work. 

"Sicknesses that are helped by a reduction of albuminous (meat 
and egg) foods are, first of all, diseases of the kidneys, heart and arteries, 
gout, rheumatism, headache, dizziness and chronic inflammation. In 
some people the by-products of digested albumen destroy the red blood 
corpuscles. Nervousness, especially when accompanied by insomnia and 
the very uncomfortable emotional and sexual over-irritability, — is decid- 
edly helped by a so-called low proteid diet. . . . Every teaspoonful 
of albumen more than is necessary absorbs during its digestion and excre- 
tion energy which is not only squandered, but taken away from one's 
general working ability." 

FOOD INTAKE VS. ENERGY OUTPUT 

In a general way, the following foods should be avoided in cases of 
obesity: Pork, ham, bacon and the fat of all meats; white bread, bis- 
cuits, crackers and everything made from the flour of wheat, corn, rye, 
barley, oats, etc., which of course includes all cereals and breakfast foods. 
Also rice, macaroni, potatoes, corn, dried beans, lentils, milk, cream, 
cheese, butter, olive oils and grease of any kind. In the line of sweets 
and stimulants, which must be carefully avoided, are the following: 
Pies, cakes, puddings, pastries of all kinds, custards, etc., iced creams, 
candies and all drinks containing sugar or sirup sweetening, and wines, 
beers and liquors. 

Gluten bread, eaten moderately, is all right for the fat person, but it 
should always be well toasted. Too much sleep is to be avoided, and 
naps should never be taken during the day. Some 'walking should be 



REMOVING THE ADIPOSE BURDEN 15 

done every day. If you have been accustomed to riding to your work, 
try walking instead. You will soon note a difference in your favor. 
Remember that indolency surely begets obesity, therefore, take all of the 
open-air exercise you can; and, above all, be cheerful and optimistic, for 
the mind exerts a powerful influence over the body. 

Dr. Louis R. Welzmiller, physical director of the West Side Y. M.. 
C. A. of New York City, who has been on the job for more than twenty 
years, is quoted as declaring that he has never found a fat man who 
could not be benefited. His philosophy of fat is that unless there happens 
to be something amiss organically, a man is fat because he does the things 
a fat man does — sits around too much, eats too much, sleeps too much and 
loathes activity. 

According to Professor Fisher, of Yale, who is a specialist in political 
economy and health and chairman of the hygiene reference board of the 
Life Extension Institute, the whole duty of the fat man is to keep the 
proper balance between the intake of food and the expenditure of energy ; 
and unless overweight is due to disease, as in cases of dropsy, heart or 
kidney trouble, or disturbances of the thyroid or pituitary glands (which 
contain peculiar secretions affecting growth), overweight always means 
either too much food or too little exercise — or both. 

If you coal up with 300 calories a day more than is required, much 
of the surplus goes to form fat. "So it is evident that this matter of 
keeping weight down is merely a problem in simple arithmetic." Fat 
persons are continually storing up a burden which is a menace to their 
health and which becomes increasingly dangerous after the age of thirty- 
five. So much so, in fact, that they become exceedingly undesirable risks 
in the eyes of the insurance companies. 

Among the many examples that Professor Fisher can cite in substan- 
tiation of his claims, is that of Ex-President William Howard Taft, who 
succeeded in reducing his weight 75 pounds in ten months by means 
of a pleasant diet and moderate, daily exercise. Dr. Eugene L. Fisk, 
director of hygiene of the same institute, testifies that he keeps his own 
weight at normal chiefly by diet, accompanied by moderate exercise. 



16 NORMAL WEIGHT— CORRECT EATING 



Minneapolis, Minn, 
July. 14, 1919- 



Dr. A. M. loughney, 
Minneapolis, Minn. 

Dear Doctor: — 

In reply to your request I am more than 
pleased to send you some photographs of myself for use 
in your contemplated hook on fat reducing. These photo- 
graphs explain better than words possibly can what your 
method accomplished in my case. I am glad of this 
opportunity to let the public know what a really remark- 
able fat reduction method you have. 

In 1917 I was informed by my physician that 
I was dangerously Overweight and advised to reduce. 
The two small photographs show how I looked at that time, 
tipping the scales at about 210 pounds. The large photo- 
graph, taken recently, shows how I look today, weighing 
152 pounds; this being the weight I have maintained ever 
sinoe finishing with your method, nearly two years ago. 

I take great pleasure in recommending your 
mechanical reducer and dietary plan to all fat persons. 

Yours very truly, 



%*■(&*] Qy 



See comparative photographs on opposite page, of Mrs. Ring, before and after reducing. 



A 








MRS. CHAS. RING'S REMARKABLE REDUCTION 




FRANK A. GOTCH 



REMOVING THE ADIPOSE BURDEN 17 



FORMER WORLD'S CHAMPION WRESTLER PRAISED 
DR. LOUGHNEYS METHOD 

Frank Gotch (now deceased), former world's champion wrestler, used 
Dr. Loughney's method for fat removal, to which he attributed not a little 
of his success, for the reason that by it he was enabled to keep his weight 
at all times at just the right point to insure him the greatest success in his 
work. 

A letter written by him when he was at the height of his remarkable 
career, follows: 



Seattle, Vlash., 

TO FAT FOLKS: - 

I use Dr. Loughney's system of fat reducing in 
training for all my big matches. .1 shall always appreciate 
its worth as the best on the market for the reduction of fat 

Yours truly, 



7/reouA 
Champion of the World 



18 



NORMAL WEIGHT— CORRECT EATING 



INCREASING WEIGHT AFTER 30 NOT NORMAL 

MEN— OVER AVERAGE WEIGHTS 

Experience of 43 American Companies — 1885-1908. 
Number of Policyholders, 186,579. 





OVERWEIGHT 


OVERWEIGHT 


OVERWEIGHT 


OVERWEIGHT 


Ages 

At 
Entry 


5 to 
Death 
Rate 
Below- 
Stand- 
ard 


10 lbs. 
Death 
Rate 

Above 
Stand- 
ard 


15 to 
Death 
Rate 
Below 
Stand- 
ard 


20 lbs. 
Death 
Rate 
Above! 
Stand- 
ard 


25 to 
Death 

Rate 
Below 
Stand- 
ard 


45 lbs. 
Death 
Rate 
Above 
Stand- 
ard 


50 to 
Death 
Rate 
Below- 
Stand- 
ard 


80 lbs. 
Death 
Rate 
Above 
Stand- 
ard 


20-24 . . 


. 4% 




4% 








1% 




3% 


25-29 .. 


. 7% 




10% 








12% 




17% 


30-34 .. 


. 1% 




14% 








19% 




34% 


35-39 .. 


. 






1% 






31% 




55% 


40-44 .. 


. 6% 






10% 






40% 




75% 


45-49 .. 


. 


3% 




9% 






31% 




51% 


50-56 .. 


. 


2% 




21% 






24% 




49% 


57-62 .. 


. . . 


2% 




25% 






12% 




38% 



The above table represents the experience of 43 American companies, 
1885-1908, with 186,579 policyholders; from Medico-Actuarial Mortality 
Investigation, Vol. II, Page 13, compiled and published by the Association 
of Life Insurance Medical Directors and the Actuarial Society of America. 
According to the Medico-Actuarial Committee, the standard death rate is 
that experienced by average insurance risks of the same age. 

Fat persons have a relatively smaller number of working cells in pro- 
portion to their body weight than do thin persons. This for the reason 
that fat cells do not work and that there is less bodily surface exposed 
in proportion to the body weight, consequently less heat loss. Fat persons 
are not so active as their more fortunate brethren and do not need so 
much fuel. Yet the fuel is being supplied continually, in their heavy 
diet. And all of this that is not burned up is stored in the form of addi- 
tional fat. 



REMOVING THE ADIPOSE BURDEN 19 

In a general way, in cases of obesity, the menus should be light, with 
plenty of fruit and water. Three meals a day is the rule, with no lunching 
between meals. For breakfast a poached egg or two, with well toasted 
bread and a small piece of butter, may be taken. For dinner, the choice 
of chicken, wild game, lean meat (except pork) or fish, and vegetables of 
low caloric value, such as celery, spinach, lettuce, string beans, cucum- 
bers, carrots, cabbage, tomatoes, Brussels sprouts, turnips, etc. For des- 
sert, cooked, unsweetened fruits, melons, tapioca pudding, etc. It is well 
to drink a glass of hot water each night on retiring. 

BEWARE OF "ANTI-FATS' ' 

By the natural law of proportion, fat should constitute about one- 
fifteenth to one-twentieth of one's weight. A person's weight may vary 
ten to fifteen pounds either way, from the accepted standard of weight 
to height, without its being indicative of disease — or even discomfort. A 
normal (reasonable) amount of fat is desirable, because it not only 
improves the personal appearance, but is also necessary to protect the 
various organs and maintain their temperature. It also furnishes nutri- 
tion in time of need. For these purposes it is stored in cells in various 
parts of the body, although more plentifully in some parts than in others. 

If the proportion is less than one-twentieth, leanness or emaciation 
is observed. A greater proportion than one-ninth or one-sixth, consti- 
tutes corpulence, and corpulence is a poor criterion of health. On the 
contrary it has the power to create much mischief, because a condition of 
excessive fat necessarily creates heaviness and impedes respiration, cir- 
culation, locomotion, digestion and many other vital functions, to a 
serious degree. 

In fat persons all of the cellulo-adipose structures are filled to dis- 
tension, more noticeably about the subcutaneous tissues, the breast and 
abdominal walls; also in the omentum and mesentery; on the surface of 
the heart and about the kidneys. If this morbid accumulation grows to be 
excessive, these all become buried in fat, which mechanically interferes 
with both function and nutrition. 



20 NORMAL WEIGHT— CORRECT EATING 

Many anti-fats are on the market, each one recommended for reduc- 
ing fatty tissue and counteracting its return. Among these are iodine, bro- 
mine, mercury, lead, arsenic, liquor potassium, lemon juice, sour wines, vin- 
egar, purgatives, starving, vapor and other forms of moist heat baths, 
smoking, chewing and a long list of other mediums. When these are 
used in sufficiently large amounts and over a long enough period to destroy 
any considerable quantity of fatty tissue, they will injure other struc- 
tures and are dangerous to health. 

All of these act by saponifying the fat or by producing numerical 
cell-atrophy, either of which exerts powerful influence on the lymphatic 
and absorbent systems. They not only cause reabsorption and destruc- 
tion of olien, stearin, margarin, protoplasm, nuclei and other physiolog- 
ical constituents of the fat cells, but go further and annihilate myriads 
of cell-membranes, red blood globules and other normal and essential 
elements. As these perish, vitality is reduced and health is impaired. 
While reducing the fat, many of these articles also act as slow poisons. 
Damage, or complete ruin of the alimentary mucous membranes and func- 
tions of digestion are liable to occur. This will cause malassimilation and 
malnutrition, with consequent repugnance to food. Fatal affections may 
thus be induced. 

A FAT-FORMING BREAKFAST 

Starch and sugar, natural carbohydrates, are found in abundance 
in many of our standard foods, such as potatoes, grains, and many of 
our native fruits, peaches, plums, sweet apples, etc., sufficient to supply 
the body. When we add to this natural sugar the quantities of the refined 
article that most persons obtain from sugared foods of all kinds, pastries, 
desserts, sauces, confections, etc., together with what is used in the tea 
and coffee, the digestive and assimilative organs become greatly over- 
burdened. 

Most persons think of sugar only as a sweetener to make their foods 
taste better, and do not stop to consider that it is a food. Regarded as 
a food, sugar belongs in the carbohydrate class. We secure enough car- 
bohydrates from other foods during the day to supply the average require- 





FROM CORPULENCY TO NORMAL WEIGHT 




A FAT-FORMING BREAKFAST 



You may have often wondered why it is that so many Americans 
are growing fat and lubberly. You can see them wherever you go — 
among all classes, and in all walks of life — lumbering, wheezing indi- 
viduals, in whom all semblance of physical beauty and normal bodi^ 
proportions have been sacrificed to the knife and fork habit. The 
above illustration shows the average breakfast with many, consisting 
of ham and eggs, griddle cakes with syrup and butter, prunes or 
other sweetened sauce, coffee, cream and sugar. Read about it on pages 
20 and 21. 



REMOVING THE ADIPOSE BURDEN 21 

ment. Then why increase the intake of sugar beyond the requirements 
of the body? 

The average breakfast with many consists of fruit, a cereal, toast 
and coffee. It is varied in others by eggs, bacon, ham and potatoes and 
griddle cakes. For fruit, the selection is prunes, bananas, baked apple, 
oranges or grape fruit. Prunes already contain sufficient sugar. Ban- 
anas, if ripe, have their starch transformed into sugar. There is plenty 
of sugar in the apple naturally, and the same with oranges and grape 
fruit. 

Now analyze the average breakfast and see how much unnecessary 
sugar is consumed. In most instances sugar is added to every one of the 
fruits. The cereal is covered with sugar, then cream is added, which 
latter, by the way, being a fat, is an excellent substitute for sugar. The 
chances are that the baked apple, although cooked with sugar, will 
receive another generous supply. The coffee, likewise, will come in for 
its helping of sugar — anywhere from one to three teaspoonfuls — in addi- 
tion to the cream. 

The fat of the bacon and h^m and the eggs supply plenty of fat — 
more sugar substitute. If the griddle cakes are of buckwheat, there is 
more fat in the buckwheat. These are flooded with syrup, containing an 
abundance of sugar. 

And now, when you consider that in the foods as served, there was 
enough sugar and carbohydrates to perfectly supply the needs of the 
body, is it any wonder that people grow fat and have indigestion and 
constipation and kidney trouble and the hundred and one other ailments 
when they persist in eating such meals? 

The amount of food you need depends upon your weight and the 
work you are engaged in. A man or woman weighing 150 pounds and 
doing no work, requires food yielding 2,000 calories per day, or 13^ 
calories per pound of body weight. A man doing moderate work, as a 
carpenter, mail carrier, house worker, etc., requires 2,700 to 3,000 calories 
per day. Of the total amount of food required, the protein should repre- 
sent not more than 10 per cent, for example, 300 calories from protein 
for a person requiring a total of 3,000 calories per day. 



22 NORMAL WEIGHT— CORRECT EATING 

NORMAL WEIGHT MEANS PHYSICAL FITNESS. 

Normal weight goes hand in hand with physical fitness, which means 
vitality, energy and strong-muscled, clear-headed health, and the way 
to reach normal weight is to acquire that kind of health ; and, vice versa, 
by getting oneself down to normal weight, not by the drug or starvation 
methods, but in the natural, easy manner which my method provides, this 
much desired state of good health will result. 

Don't cling to the idea, as so many fat persons do, that in your 
particular case it is natural to be fat, and consequently impossible to 
reduce to normal weight. You can get rid of your excess burden if you 
really want to, and the method will be simplicity itself. Just a little 
common sense and perseverance are required. By use of the properly 
balanced diet I recommend you will continue to be perfectly nourished 
all the while you are losing weight, and it doesn't provide for starvation 
meals — they are not necessary. You will be getting all of the elements 
that go to the making of blood, nerve tissue, muscle tissue and bone, 
together with the properties that enable the body to maintain a normal 
alkilinity. 

You might think that a man is well nourished because he is big and 
fat, but the chances are that he is not. Fat is no indication of a properly 
nourished body. It merely means that the nourishment is good in respect 
to fat, but is no indication that the possessor of the surplus burden is 
properly nourished in respect to the supply of iron, lime, potassium, 
magnesium, and various other elements that are absolutely essential to 
bodily health. In fact it is not infrequently the deficiency of these 
necessary elements that causes the fatness. 

It is just a simple, common-sense principle that if these necessary 
elements are supplied, while at the same time, the fat-forming foods are 
restricted, the weight must necessarily be reduced. Therefore, the rule 
must be plenty of fruits, greens and vegetables, all of which contain 
these elements, while you cut down very materially on the starches and 
sugars. It is not necessary or advisable to entirely eliminate fat from 
the diet. A small amount of butter, cream or meat fat is permissible if 
one will practically avoid the carbohydrates. 



REMOVING THE ADIPOSE BURDEN 23 

An excellent day's menu — one which will supply the elements 
required, and at the same time reduce the fat-forming portion down to 
where it belongs — is the following : Breakfast, entirely of fruit, such as 
apples, oranges, grapefruit, or berries or grapes, according to season; 
two glasses of water, Luncheon, a double portion of a green salad or 
fruit salad. For instance, lettuce, tomatoes, celery and the like, with or 
without an egg. A glass of buttermilk may be included. For dessert, a 
baked apple. Evening meal, spinach with egg, or a liberal slice of lean 
meat with a vegetable dinner, together with the vegetable juices. Or 
a slice of meat with a combination green salad, a glass of milk or butter- 
milk, and an apple and orange salad, or berries. 

BULKY FOODS NECESSARY IN REDUCTION 

Few fat persons fully realize what an amount of fuel value they get 
in certain foods that they eat very carelessly; nor what a small amount 
of fuel value there is in other foods, in spite of the fact that they satisfy 
hunger. As an example: Based on the average price in the cities, it 
would require $10 to $12 worth of lettuce and tomato salad to furnish 
2,500 calories, which is about the average fuel requirement for a day. 
About 40 cents worth of butter or 15 to 20 cents worth of sugar would 
supply the same amount of energy. 

From the above it is easy to understand how an abundance of veg- 
etables, such as lettuce, tomatoes, celery, spinach, carrots and fruits in 
general, (which have a low caloric value) and the cutting down of sugar, 
butter and other foods of high fuel value, would greatly reduce the fat- 
forming elements in the food, yet would fill the stomach and satisfy the 
hunger. It must be understood that hunger is largely dependent on the 
contractions of an empty stomach, and not as supposed by many, on a 
bodily craving for food. 

In cases of obesity, if the amount of energy-forming food is suffi- 
ciently reduced, and the regular daily application of my Mechanical Fat 
Remover persisted in, there is nothing that can possibly prevent a reduc- 
tion in weight. All that is necessary is to reduce the food intake to from 
say 1,200 to 1,500 calories by allowing the bulky foods, vegetables, 



24 NORMAL WEIGHT— CORRECT EATING 

fruits, etc., to predominate in the daily menu, thereby satisfying the 
hunger cravings. 

KEEP DAILY RECORD OF WEIGHT 

While using my method for removing obesity it is well for the 
reducer to have a pair of scales handy and keep an accurate record of 
the weight, day by day. The weight should be taken at the same time 
each day, when the effect of the daily routine of water and food intake 
and of the use of the mechanical means and exercise will be similar. The 
maximum loss on a complete fast would be about one pound a day. The 
average daily loss in weight while using my method may be anything 
up to this, depending of course on how faithfully directions are being 
followed. This record of daily weight will furnish pretty reliable evi- 
dence as to whether the reducer is carrying out his or her part of the 
deal faithfully. 

In arranging the proper diet to be used in obesity one must first 
consider what diet is necessary in order to maintain normal weight. If 
this calls for 2,500 calories, then by reducing the number of calories to 
1,250, it is to be presumed that the loss will be approximately one-half 
as much as on a complete fast, or one-half pound per day. If reduced 
only to 1,875 calories, the loss should approximate one-fourth pound per 
day. 

As elsewhere stated, there need be no particular hardship entailed 
in very materially reducing the number of calories below that which 
would maintain constant weight. It is only necessary to decrease the 
amount of concentrated foods, which are high in calories, and increase 
the bulky part of the diet, which is low in calories, and which includes 
bran, vegetables, fruits and all of the foods that have a considerable por- 
tion of roughage. 

THOROUGH MASTICATION IMPORTANT 

A very important rule to observe in this connection is that of thor- 
ough mastication of all food. This will have a remarkable effect in 
making the lessened meal thoroughly satisfying, causing one to feel that 




HOW I OVERCAME MY EXCESS FAT 




v# 





IN THE BRIEF PERIOD OF 32 DAYS 



REMOVING THE ADIPOSE BURDEN 25 

he has had a "square meal," although based on his old standards he has 
not. It is claimed by many that the remarkable results achieved by 
Horace Fletcher's methods of eating are not due directly to chewing, but 
rather to the lessened amount of food which the increased chewing 
leads to. 

This, in the author's opinion, is the correct explanation, for most of 
us through habit, eat our meals too rapidly. When food is bolted down 
and only half chewed, much more of it is taken than is required to satisfy 
hunger. The more thorough our mastication the less the food required, 
which fact may be easily proved to one's own satisfaction at any time. If 
you have been accustomed to eat your meals in fifteen minutes, try the 
experiment of extending the time to thirty minutes, chewing your food 
twice as long as formerly. You will find that you will feel well filled up 
and thoroughly satisfied on a considerably smaller quantity than here- 
tofore. 

This manner of eating will make very successful and pleasant the 
plan of living, in part, off our accumulated burden of fat, and when fol- 
lowed faithfully in connection with the use of my Mechanical Fat Re- 
mover, will produce very gratifying results indeed. Along with this, it 
is an excellent plan to use a little auto-suggestion on yourself. In other 
words, decide, in advance of your meal, just what and how much you 
are going to eat. A person who knows in advance just what he is going 
to do, and firmly makes up his mind to do it, will experience no difficulty 
in quitting when he has it done. 

The menus for obese persons given on pages 26 and 27 are the ones 
which I carefully prepared and used so successfully during my own reduc- 
tion. By alternating these according to one's desire, sufficient variety of 
food will be had to thoroughly please every palate, at the same time satis- 
fying the hunger in a very satisfactory manner each day of the week. 



26 



NORMAL WEIGHT— CORRECT EATING 



Menus for Obese Persons 



Recommended Breakfasts 



No. l. 



Peaches or plums or the juice of one 
or two oranges; one or two slices of 
whole wheat bread, thinly buttered; 
glass of water. 



No. 2. 



Grapefruit, without sugar, or other 
fruit juice without sugar; raw vegeta- 
bles, amount desired; glass of water. 



No. 3. 

Raw apples; gems or muffins, pref- 
erably without butter, or very thinly 
buttered; glass of water. 



No. 4. 

Ten (or less) raw, soaked prunes, 
no sugar; baked potato, including 
jacket; one cube of butter; glass of 
water. 



No. 5. 

One baked banana; whole wheat 
bread (not to exceed two slices); 
choice of fruits; glass of water. 



No. 6. 

Baked apple, with cream, no sugar; 
one glass milk. 



No. 7. 

Full breakfast of sweet fruits. (This 
is very beneficial and is especially 
recommended for daily breakfast.) 

SELECT YOUR CHOICE OF ANY ONE 



Recommended Luncheons 



No. 1. 



Clear beef broth, lightly seasoned; 
choice of any strictly lean meat, except 
pork; one non-starchy, cooked vegeta- 
ble; combination salad; one glass of 
cooked vegetable juice. 

No. 3. 

Cheese, any kind (not spiced); cel- 
ery; young onions, including tops; 
choice of one cooked, non-starchy 
vegetable; glass of fruit juice or 
cooked vegetable juice. 



No. 2. 



Choice of any sea food, liberally 
sprayed with lemon juice; raw 
chopped cabbage (no vinegar); one 
cooked, non-starchy vegetable; glass 
of cooked vegetable juice, or fruit 
juice. 



No. 4. 
Raw, sweet fruits; two glasses milk. 



REMOVING THE ADIPOSE BURDEN 27 



Menns for Obese Persons 

Recommended Luncheons — Continued. 

No. 5. No. 6. 

Exclusive meal of fruit. Select one One or more oranges; one egg, any 

or more acid fruits or one or more style, except fried; spinach, without 

sweet fruits. Do not combine acid and vinegar; glass of water, if desired, 
sweet fruits; glass of water. 

No. 7. 

Dried onion; dried or smoked fish; 
raw, non-starchy vegetables; water or 
fruit juice. 

SELECT YOUR CHOICE OF ANY ONE 



Recommended Dinners 

No. 1. No. 2. 

Baked potato (include jacket); raw Whole wheat or gluten bread, well 

acid fruits or raw sweet fruits (do not toasted; cooked vegetables; combina- 

combine); one cooked, non-starchy t i on sa lad; glass of cooked vegetable 

vegetable; one glass of water or fruit juice or fruit juice, 
juice. 

No. 3. No - 4 - 

Macaroni or spaghetti (without to- Raw fruits, any kind, except bana- 

matoes); one or more raw vegetables; nas; whole wheat, bran or gluten 

one or more cooked vegetables (ex- bread, well toasted (not to exceed 

cept tomatoes); glass of cooked veg- two slices); one average size cube of 

etable juice or fruit juice. butter; one glass water. 



No. 5. 



No. 6. 



Corn or bran muffins; one average 

size cube of butter; raw sweet fruits, Two bananas, peeled and baked fif- 

any kind except bananas; glass of teen minutes; raw sweet fruits, except 

cooked vegetable or fruit juice. dates or figs; glass of fruit juice. 

No. 7. 

Ten or fifteen raw, soaked prunes 
(do not add sugar) ; one glass sweet 
milk or buttermilk (latter preferred). 

SELECT YOUR CHOICE OF ANY ONE 



28 NORMAL WEIGHT— CORRECT EATING 

Menus for Obese Persons 
EXTREMELY STUBBORN CASES 

Recommended Breakfasts 

No. 1. No. 2. 

Fresh sweet fruits; glass of milk. Fifteen (or less) raw soaked prunes, 

no sugar; juice of orange, in water. 

No. 3. No. 4. 

Acid fruits; cheese, cream or cot- Fresh sweet fruits; poached egg; 

tage. juice of orange, in water. 

Recommended Luncheons 

No. l. No. 2. 

Tomato soup; turnips, peas; vegeta- Baked squash; parsnips; vegetable 

ble salad; fruit jello; fruit or vegetable salad; lean beef; vegetable juice, 

juice. 

No. 3. No. 4. 

Vegetable soup; lean meat, any kind Roast beef; cooked non-starchy veg- 

except pork; string beans; vegetable etables; cabbage slaw, cold; vegetable 

salad. juice. 

Recommended Dinners 

No. l. No. 2. 

Fresh fruit; cheese, cream or cot- Combination salad; stewed onions; 

tage; orange juice. spinach; vegetable juice. 

No. 4. 

Raw apples; combination vegetable 
Fresh fruit; watermelon; fruit juice. salad; grape juice. 

SELECT YOUR CHOICE OF ANY ONE 



Alkilinity of Blood Important 

WHILE reducing weight particular attention should be paid to get- 
ting and keeping the blood in perfect condition, thereby maintain- 
ing the vitality of the body at a high level. For this purpose the iron, 
mineral salts, vitamines and other elements that are so generously sup- 
plied from vegetables, potatoes and wheat bran are invaluable. 

In cooking the succulent vegetables, such as spinach, dandelion, car- 
rots, parsnips, squash, onions, green peas, beans, corn, cabbage, cauli- 
flower, etc., care must be observed in order to preserve all possible of the 
valuable elements. This is best accomplished by cooking them in their 
own juices, and in that way they are not only rendered more nutritious, 
but also more delicious to the taste. 

As the juice or liquor of the vegetables is by far the most nutritive 
portion, it should never be discarded, but should be served together with 
the bulky portion, or may be drunk separately or served like soup. The 
bulky portion of the vegetable also has its important function to per- 
form — that of aiding digestion and elimination, by reason of the rough- 
age it supplies. Read my chapter, "Modern Methods of Cookery," for 
valuable information concerning best methods of cooking vegetables, in 
double boiler, etc. 

Many fat persons are troubled with a condition of mild acidosis, 
due to their overeating of refined foods, notably white flour products, 
such as white bread, biscuits, crackers and the like, as well as too much 
corn starch, refined sugars, sweets, etc. In these cases the blood has been 
robbed of some of its most valuable ingredients. These ingredients must 
be supplied in order to bring the blood back to normal and to build up 
the general bodily health and vitality. 

In these cases wheat bran is of great value. Select clean, fresh 
bran, and to one part bran add two parts water (each by weight). 
Allow this to leach for five or six hours at not over 120 degrees Fahren- 
heit, then strain off liquor. Drink a wine glass full of this liquor each 



30 



NORMAL WEIGHT— CORRECT EATING 



morning, before breakfast. In addition to this, take one tablespoonful 
of bran morning and evening. This may be taken by mixing in cold water 
and drinking it down quickly. If the bowels become too loose, discon- 
tinue the above until they regain normal. 

For either the noon or evening meal boil cabbage, turnips, carrots, 
parsnips, spinach and onions together, or as many of this combination 
as possible, being careful to preserve all of the juices. Drain off this juice 
and partake of it as soup, in liberal quantities. With it may be included 
one or two slices of well toasted whole wheat bread. Each day, or as 
often as potatoes are boiled, first peel them and reserve the peelings. 
Boil the peelings for twenty to thirty minutes, then drain off the liquor 
and drink a glass or two of it each day. The bran and bran liquor, veg- 
etable juice and potato peel liquor are to be used as above directed, in 
addition to the regular menus I have prescribed elsewhere for fat persons. 
(If menu provides for bread or toast, then omit the toast with the veg- 
etable juice soup mentioned above). 

The following list of foods, in season, is especially recommended in 
connection with the obesity menus : 



Spring and Summer 


Fall and Winter 


Asparagus 


Carrots 


Beans 


Egg Plant 


Peas 


Corn (green) 


Potatoes 


Tomatoes 


New Potatoes 


Cauliflower 


Carrots 


Okra 


Onions 


Beans 


Turnips 


Parsnips 


Radishes 


Squash 


Beets 


Pumpkin 


Spinach 


Turnips 


Cauliflower 


Dried Peas 


Lettuce 


Romaine 


Brussels Sprouts 


Lentils 


Dandelion 


Tomatoes 


Sweet Potato 


Cabbage 


Cabbage 


Okra 


Corn (green) 


Onions 


Artichokes 


Egg Plant 


Squash 


Celery 



REMOVING THE ADIPOSE BURDEN 31 

DECIDEDLY STARCHY FOODS 

In extremely stubborn cases of obesity it is advisable to entirely 
withhold starches from the menus until an appreciable reduction has been 
effected. Starch predominates in all the cereal foods and certain veg- 
etables, as may be seen from the following table : 

Per Cent Per Cent 

"Wheat bread . 55.5 Oatmeal 68.1 

Wheat flour 75.6 Cornmeal 71.0 

Graham flour 71.8 Rice 79.4 

Rye flour 78.7 Potatoes 21.3 

Buckwheat flour 77.6 Sweet Potatoes 21.1 

Beans 57.4 Starchy foods require cooking. 

NON-STARCHY VEGETABLES 

Carrots, beet tops, beets, spinach, parsnips, cauliflower, turnips, kohl- 
rabi, cabbage, kale, stewed celery, corn, peas, green beans, asparagus, 
rutabagas, oyster plant, egg plant, dandelion, onions, summer squash, 
salsify, okra, Brussels sprouts, tomatoes, endive, chard. 

By eating all the food needed at breakfast and mid-day, and only 
some fruit and slices of bread in the evening; one is sure soon to reduce 
the weight considerably. Sleep and rest, following a heavy evening 
meal, is conducive to taking on weight. This is important to know, as 
many people, in their effort to lose weight, eat only two meals a day 
and do not succeed because they take the heaviest meal at night. 

A healthy person can lose from four to six pounds by taking for one 
week nothing except a quart of milk per day in four equal portions, with 
a teaspoon. If very hungry four apples may be added per day. People 
who are not well should follow this regime only under a doctor's advice. 

By eating nothing for a week except old dry bread, and drinking 
nothing except three glasses of warm and light wine every third day, and 
taking packs at night, as explained elsewhere, healthy people feel fine 
and reduce from one to two pounds a day. The packs at night give an 
astonishingly restful sleep and take away thirst. 



Dr. Loughney's Mechanical Fat Remover 

THIS little device at once attracts by its simplicity and by its ease of 
application. It is the result of much careful study on the part of 
its inventor, who sought to perfect a means that could be applied easily 
by the patient, without an instructor, and without the aid of a second 
person ; and at the same time, a device that would be easily portable and 
that could be applied without discomfort and without proving objection- 
able to the most refined lady or gentleman. 

It is constructed along purely scientific lines. It is the logical, nat- 
ural method of breaking up and disposing of fatty tissue, without being in 
any way detrimental to the health of the patient. On the contrary, its 
use will prove highly beneficial to the general health, as will hereafter be 
explained. 

Every reputable physician, and every authority on the subject of fat 
reduction, will testify to the value of massage, properly applied, in the 
removal of obesity ; as well as to its general therapeutic value. For thou- 
sands of years massage has been successfully used in various diseases; 
in fact it was employed with more or less success long in advance of the 
discovery and practice of medicine. 

Splendid results are obtained from massage in breaking down and 
removing fatty degenerative tissues, as well as for overcoming emacia- 
tion and building up healthy flesh. Its effect is to stimulate a flow of 
blood to any portion of the body to which it is applied, and to concen- 
trate upon that part its reconstructive operations. 

The processes of digestion and elimination are dependent upon the 
muscular strength of the bowels, just as our ability to walk is dependent 
on the strength of the muscles of the legs. Therefore, the cells composing 
the muscular fibres of the intestines are accordingly vitalized and 
strengthened when the tissue-creating functions of the blood stream are 
centralized on them by proper massage. 



Dr. A. M. Loughney, 

Seattle, Washington. 

Dear Sir: You may be glad to know 
what the results have been since using 
your Fat Reduction Method. When I first 
came to see you I weighed exactly 240 
pounds, had been too fat a good many 
years, and it was getting troublesome. 
My wind was bad and my heart was be- 
coming affected. I tried a good many 
•'Anti-Fats," but they did me no good at 
all. After nine weeks of your method, 
which I found most pleasant, feeling bet- 
ter right along, I weighed 190 pounds, 
which is just right for my height, and 
have been at that weight ever since. I 
enjoy walking and do not "puff" after ex- 
erting myself; my heart action is fine and 
I feel better in every way. I am surely 
convinced that you have the only scien- 
tific and correct method of reducing fat, 
and am writing this to show that 1 fully 
appreciate what it has done for me. 








Mf** 




FIFTY POUNDS LIGHTER IN NINE WEEKS' TIME 




THE EASY, QUICK METHOD OF REDUCING 



THE MECHANICAL MEANS 33 

In my Mechanical Fat Remover will be found a device that applies 
the principles of massage in the overcoming of obese conditions and con- 
stipation in a most satisfactory and easily-applied manner. It is particu- 
larly valuable since no knowledge of hand massage is required in order 
to successfully apply it, with the most gratifying results, whereas in hand 
massaging a great deal of skill and training is necessary. 

My Mechanical Fat Remover is thoroughly efficient and removes fat- 
in a scientific manner. It is inexpensive, thoroughly practical and will 
last a lifetime. There is nothing about it to wear out. Its first cost is 
the only cost, and it is withal, the most practical article on the market 
for the purpose. No second person is required to operate it, except in 
reduction of the back or buttocks, in which case it is advisable to have 
it applied by a second person. 

In action it has much the same effect as the most careful hand massag- 
ing,, and in conjunction with the scientifically balanced menus given 
elsewhere, will quickly reduce the stomach, abdomen, hips, thighs, back, 
buttocks or breast. The reduction is under complete control of the patient, 
enabling one to bring any part of the body to its correct proportions. 
At the same time the little device exerts a decidedly beneficial effect on 
the entire intestinal tract. The stomach, liver, intestines, spleen and 
bowels, all encased in the abdominal cavity, are very much invigorated by 
its use. 

It should be understood that this combined method attacks only the 
abnormal portions of the body and does not detract from the general 
symmetry, or facial appearance of the patient. On the contrary, an 
improvement in general looks is noted. The face becomes younger in 
appearance, the traces of flabbiness disappear and a healthier, happier 
look is noticeable after the treatment has been practiced diligently for a 
reasonable length of time. 

Most obese persons have tried various methods of fat reduction, the 
commonest being starvation diet, hard work, sweat baths, physical cul- 
ture, all kinds of nostrums, and scores of others. Such reducing plans 
nearly always prove ineffective. To be efficient, a method must be inter- 



34 NORMAL WEIGHT— CORRECT EATING 

esting. It cannot prove thus unless the patient is able to note results 
coming from its use within a reasonable period. And the reason so many 
methods fail is that they are either positively unpleasant and irksome, or, 
as in the case of the exercise method, it usually requires more time than 
the patient is enabled to devote to it. 

For the exercise method, therefore, the busy business man has not 
the time, even though he has the inclination. He finds it inconvenient 
to always meet with his classes or instructors at a certain hour, and to 
undress and dress for the gymnasium work, or other exercises. What 
he desires is a method that will fill the requirements without conflicting 
with his daily pursuits or pleasures. Something that will take up but 
little of his time each day and that can be applied by himself and not 
become irksome, or impose upon him a disagreeable task. 

Where my Mechanical Fat Remover is used the patient very quickly 
becomes interested and enthused over it, for results begin to show after 
a few days of its use, provided it is applied according to directions. And 
particularly is he pleased because of the ease with which it is used. It 
has often been termed "the lazy man's reducer," for the reason that it 
can be applied in any position — standing, sitting or reclining — in the 
office, at home, or while traveling aboard train or ship. It can best be 
applied while lying on one's back in bed. There is no fatiguing exertion 
in applying it, merely an easy, natural movement of the arms, and it need 
be applied but a few moments at a time to produce the best results. 

In using, merely roll the device over the obese part, with moderate 
pressure, applying directly on the skin, or over one's night dress or 
undergarments. It is so small and light that it can be carried in a lady's 
handbag without inconvenience. It is well for the fat person to keep 
it handy — under the pillow or under the bed — and apply it for a few 
moments before going to sleep and again on awakening in the morning. 
It is soothing and restful to the nerves. No harm can possibly come from 
its use, and it is so thoroughly efficient that no doctor can possibly find 
objection to it or do otherwise than recommend it highly. 



If 




'WAKE UP! IT'S TIME TO REDUCE' 




MORNING ASSAULT ON THE ENEMY (FAT) 



How My Fat Remover Was Evolved 

UP to a few years ago I had always been an active man and my 
weight had been preserved at normal. However, a long siege of 
confining office work told on me to such an extent that I took on super- 
fluous flesh to an alarming extent. It began to worry me greatly and 
not only that, I found it exceedingly uncomfortable, and its ill effects 
on my general health became plainly discernable. 

It was this fact that led me to a careful study of the subject of fat, 
and which ultimately resulted in the mechanical device for successfully 
removing it — now known as Dr. Loughney's Mechanical Fat Remover. 
This device, supplemented with the proper menus will positively build and 
strengthen the important parts of the body and remove such surplus fat 
as is necessary to return to a normal condition of weight. 

The splendid results I obtained in my own case furnished absolute 
proof that I had solved the perplexing problem of how to get rid of 
surplus flesh, and I accordingly took steps toward securing patents cover- 
ing the device. When I first began using my Mechanical Fat Remover 
I weighed exactly 212^2 pounds, whereas my weight should have been 
185. After four weeks' use of the device I had reduced myself to normal 
weight. The photographs shown herein will furnish convincing proof 
of this. 

Fatty tissue acts as a cushion between muscles, bones and nerves, 
taking off jar and friction, and a normal amount of it is necessary. But 
when it exists in greater proportions than the body requires it becomes 
a nuisance and a menace to health and even life itself. 

Then again, it interferes with normal nerve function, as for instance, 
many cases of paralysis are caused by excessive fatness. In areas of fat, 
the lymphat drainage becomes greatly diminished as the cells of the 
glands diminish into fat cells. Their function of carrying waste matter 
out of the body by the lymph (watery portion of the blood) is lost in 
many areas and dropsy and bloating is the result. Again, where the 



36 NORMAL WEIGHT— CORRECT EATING 

lymph, which contains the nutrition or food from the blood, does not 
reach the muscle cell in proper volume, the cell starves and weakness is 
noticed in the muscle. Later, atrophy or shrinkage of the muscle is 
observed, and finally a complete disintegration of muscle takes place. 
And when this condition affects vital organs, such as the heart, death 
occurs. 

Scientists, investigating and studying the leucocytes or white blood 
corpuscles, have discovered that these cells possess an appetite to eat or 
absorb certain substances in the body. First, the digested proteids called 
peptones, in the small intestines, are absorbed by these white cells, and 
carried through the intestinal wall into the blood. Remember that these 
cells possess a movement of their own, called ameboid, and that they 
are continually traveling through our body outside of the regular blood 
channels, and as they eat up many things destructive to life and health, 
such as bacteria and poisons, we can properly consider the white blood 
cell as being the scavenger of our body. 

You will further understood that the white blood cell, when it comes 
into existence, is of a very high order or expression of cell life, and that 
it is also subject to the same general law of degeneration, or a passing 
from a higher to a lower state of life, owing to the fact that it has a func- 
tion to perform, peculiarly different from the other cells in our body, 
that of eating 1 or transforming certain substances in the body into a dif- 
ferent state, so that these substances become non-injurious to the other 
cells, or may be assimilated by other classes of cells as a food. 

In the performance of this work, the white cells degenerate, as I have 
stated before, passing to a lower state of life, becoming fat cells, and ele- 
ments of stored-up energy, that may be brought into an active condition 
or state again in several ways. 

In cases of starvation, the fats in the body are used up to supply 
energy, such as heat and motion (vital action in the body) which shows 
that nature can use this stored-up element from which to supply energy. 
It is brought about and into use through the action of new white cells, 
eating and preparing it for assimilation, by the other cells of the body. 




REDUCING BUST, ABDOMEN AND HIPS 




REDUCING SHOULDERS. BACK AND BUTTOCKS 



THE MECHANICAL MEANS 37 

In fevers, the blood is forced externally (to the outside parts). This 
volume of blood brings to the parts a large amount of oxygen. This sets 
up a chemical state, where the fat cells are and oxydation of them take 
place, and great volumes of heat are liberated, through the burning up of 
this carbon. 

It is well to remember that adipose tissue (fat cells) is stored up 
where, or very near to where, the arterial blood passes through the capil- 
lary cells, back into the veins ; and so everything that influences a con- 
gestion of blood in the capillaries influences a breaking up of the fat 
cells, because of the action of the blood upon them. 

Any action upon a part, such as friction, or massage, produces 
locally an effect which we know reduces fat. 

While my Mechanical Fat Remover is recommended primarily for 
removing fat, yet it will do more. Its beneficial effect in cases of consti- 
pation is truly wonderful. It invigorates and strengthens all the organs 
of the abdominal cavity, as heretofore explained. Physicians freely 
recommend it in cases of sluggishness of these organs. 

It is an especially pleasant method for women's use, owing to its 
ease of application. Its effectiveness is particularly pronounced in remov- 
ing fat from over the stomach, abdomen, hips and breast. Applied over 
the shoulders and back by a second person it becomes extremely pleasant 
and removes the abnormal fat in a surprising manner. 

EMACIATION 

Strange as it may seem, emaciation (abnormal thinness) is largely 
produced by overeating. This, as well as wrong combinations of foods, 
causes hyperacidity, malassimilation, stomach and intestinal congestion, 
fermentation and auto-intoxication. When the digestion is impaired and 
an excess of food is taken, nature strives to force it out as a foreign sub- 
stance and decomposes it by fermentation. It is thus changed into toxic 
substances and instead of furnishing nutrition to the body it has the 
reverse effect, attacking and consuming fat, tissue and energy. 

One may consume only the total quantity of food (as represented by 
calories) which the body can use, yet by overeating of one kind of food 



38 NORMAL WEIGHT— CORRECT EATING 

and taking an insufficient quantity of another, his system will be thrown 
out of balance. This person will lose weight on account of the double 
handicap under which he is struggling — a deficiency of nutrition on the 
one hand, and the additional energy consumed in eliminating the excess on 
the other, the latter being too great to be appropriated by the body. 

Plenty of fruits and vegetables (roughage foods) should be eaten. 
Moderate exercise should be taken each day, the same as in obesity cases, 
and my Mechanical Fat Remover should be used faithfully over the 
stomach and bowels each morning and evening to assist these important 
organs to function properly. Two tablespoonfuls of wheat bran should 
be taken with the morning and evening meals. 

In getting back to the health state, whether from an emaciated or 
from a fat condition, it is of the utmost importance that the food be well 
chewed. See chapter on Mastication of Foods. Meals must be eaten at 
regular hours each day, with no lunching between meals. Deep breathing 
and proper carriage of the body is also of great importance. You can 
acquire this habit through my health culture exercises and it will become 
as second nature to you. You will learn to practice deep breathing uncon- 
sciously, both during your waking and your sleeping hours. Dress lightly 
and avoid as much as possible, overheating. Keep your home and office 
or place of business well ventilated and walk as much as possible. 

Emaciated persons may eat, for breakfast, as large a bowl of cereal, 
with cream and sugar, as desired ; whole wheat bread with plenty of butter 
and a cup of one-third of any breakfast beverage desired with two-thirds 
of a glass of cream. After this has been consumed, sweet fruits or what- 
ever else is desired may be eaten. Dinner should consist of substantial 
foods, with plenty of whole wheat bread and butter, also plenty of fresh 
or cooked vegetables, together with the vegetable juice, in order to secure 
the roughage, the vital mineral salts, vitamines and the iron that is needed 
to build up the blood. Supper should be along the same general lines as 
dinner and breakfast. Sleep at least nine hours out of every twenty- 
four. Drink plenty of water with meals, also between meals. 



Foods For Anemic Persons 

MILK is one of the ideal fattening foods for the thin man. Every 
abnormally lean man will take on weight if he persists for a reas- 
onable time in a milk diet. This fact is responsible for various sani- 
tariums that have sprung into existence in this country in recent years 
and have prospered, administering to their patients principally milk and 
rest. Of course they do not represent their curative agencies as being 
these in so many words, but that is what they are in reality, camouflaged 
under much higher sounding titles. 

In anemia there is a deficiency of iron in the blood. The kind of iron 
required is that which is obtained from all kinds of green vegetables, 
oatmeal, wheat, and in some degree from rice, etc. There is a small 
percentage of iron in milk and, when accompanied by rest, milk will pro- 
duce weight. But I do not recommend that you live solely on milk as 
some may advise you. It should constitute an important portion of a 
well arranged diet, including vegetables, potatoes, sweets, fats and whole 
grain products. The milk should be taken slowly, and should never be 
used to wash down other foods. 

When a child is born it has stored in its liver all the iron it needs 
for several months. Thus it does not have to rely on the iron it receives 
from its food. As the child becomes older and this supply of iron in the 
liver becomes depleted, it then begins to obtain this important substance 
from other foods. Every adult must continually replenish this iron sup- 
ply by eating the right kind of foods, which contain iron. Insufficient 
light and fresh air also contribute toward causing anemia. As evidence, 
note the prevalence of the disease among milliners, factory operators 
and all who are deprived of much sunshine and who are forced to breathe 
much impure air. 

Intestinal autointoxication is one of the common causes of anemia. 
Prolonged nursing in women, excesses in either sex, hemorrhage and 
various forms of disease will cause anemia. Chronic dyspepsia is perhaps 



40 NORMAL WEIGHT— CORRECT EATING 

the most frequent cause of anemia. It is impossible for a person to be 
long dyspeptic without developing anemia. 

To effect a cure in this complaint, as in all others, whatever is caus- 
ing the trouble must be removed. If the cause is dyspepsia, that must 
be corrected. If the cause is wrong combinations of food, or wrong 
proportions, then these must be righted. If too little food is being taken, 
then the quantity must be increased. In the latter case, however, one 
must be careful to avoid the mistake of taking too much rich food of a 
stimulating nature, or too much animal food, especially when the diges- 
tive organs are impaired. The diet must be so arranged as to provide 
plenty of the mineral salts and vitamines, together with roughage, to 
insure proper movement of the bowels. 

Equally as important as the diet is the necessity for taking regular 
systematic exercise, and the time consumed for this need not be more 
than can be spared by the average business man. Ten or fifteen minutes ' 
exercise in the morning and a reasonable amount of walking each day 
should be sufficient. It is not necessary to walk for long distances, but 
make the walk a regular feature of each day's routine and learn to 
march briskly, with head erect, shoulders back, chest out, breathing 
deeply of the fresh, invigorating air. 

In this connection it may be stated that many persons, including men, 
women and children, are semi-invalids just for the reason that they have 
never learned the value of a little exercise every day, together with cor- 
rectness of posture and carriage and right breathing. The set of exer- 
cises that are to be found in my "Health Culture" pages will correct 
these errors if faithfully followed for a time, and will induce not only 
unconscious deep breathing but also proper carriage of the body in walk- 
ing. These exercises will bring about correct position of the body, in 
which each organ will be kept in its proper place and ample room pro- 
vided for its proper functioning. 

The style of carriage which these exercises will induce — shoulders 
square and back, chest arched, head erect and the body well stretched 
from the waist line up — will not only work wonders in one's personal 



FOODS FOR ANEMIC PERSONS 41 

• 

appearance; it will form the foundation for normal weight and robust 
health. Every child should be taught these exercises and impressed 
with the importance of correct posture and carriage. This will soon 
become a habit, and will prove one of the very best health insurance 
policies in later life. 

A noted physical training instructor has said: "The human organ- 
ism is most tolerant and patient and will stand for a very considerable 
amount of neglect and abuse, and even then it will not rebel without first 
sending out signals of warning which it is well to heed. But why wait 
for these warnings when this organism, so responsive and so very con- 
siderate, demands so little time and effort to keep it in proper, healthful 
condition? 

"If children are taught correct posture and the carriage that goes 
with it, and if, besides this, we can succeed in awakening in them a crav- 
ing for daily indulgence in wholesome bodily activity, we shall be taking 
a long step toward the regeneration of our race. ' ' 

As the proof of the pudding is in the eating, so I urge you, as a 
reader of this book, not to be skeptical about the value of these healthful 
exercises and say "it can't be done." Just give them a trial for thirty 
days and see what they will accomplish for you in the way of better 
health and vitality. Spend ten or fifteen minutes each morning working 
them out with some degree of vigor, and of course breathing deeply 
throughout. Then, instead of riding to your work, try walking for a 
month. Take an inventory of yourself at the end of the month and see 
how much better you feel. The difference will amaze you, just as it has 
everyone who has given them this try-out. 

You will not need to lose even a minute from your business in order 
to do this. Merely set your alarm clock a few minutes earlier than you 
have been accustomed to. Spend a little of the time thereby gained in 
the health exercises; utilize the remainder for walking briskly to 3^0 ur 
place of business. And then go to bed each night at a regular, reason- 
able hour. It will not be necessary for you to lose an hour or two in going 
to a gymnasium, undressing, dressing and the like. The gymnastics I 



42 NORMAL WEIGHT— CORRECT EATING 

am advising will take only ten to fifteen minutes of your time — in your 
own home. And don't forget that ten minutes devoted to this work 
every morning regularly, are better than even a whole day once a week. 

Thin people have more skin surface exposed, in ^proportion to the 
weight, than fat people. For this reason they lose heat more readily. 
In order to make up this difference they necessarily require more energy 
foods, such as fats and carbohydrates. Olive oil and butter are among 
the best of these, since they are least liable to disturb the digestion. 
Therefore, the thin person should eat plenty of olive oil in his salad dress- 
ing and plenty of butter on his bread. Potatoes are also excellent fat- 
tening foods, but should be well chewed and tasted before swallowing. 

About one-fifth of the entire body weight is composed of fat, there- 
fore, the proportion of fat food required is approximately three-tenths 
of the total food intake in the case of the average, normal adult. While 
butter, oatmeal, nuts, milk, legumes, etc., contain fat, yet it is in olive oil 
that we find it in its purest and most concentrated form. It can be used 
in the daily menu in various ways, each of which is highly nourishing as 
well as very palatable. 

In both severe acute diseases and chronic wasting diseases, there is 
considerable tissue waste. Where the general health has been impaired 
by bad hygienic surroundings, or in cases of children who have been 
wrongly or insufficiently fed, either by ignorant parents or those too poor 
to supply proper food for them, as well as in aged persons where the 
nutritive processes have become less vigorous, what is needed is a suffi- 
cient quantity of fatty food, and this can be obtained in the very best 
form from olive oil. 

In cases of tuberculosis, anemia, empyema, rickets, chronic bronchitis 
and many chronic diseases of the nervous system and skin, it is a^ very 
fine food remedy. It is a first-aid food in cases of nervous diseases, 
brain fag, etc., whether neuralgic pain is present or not. In hyperacidity, 
olive oil decreases the flow of gastric juice and it will not unduly tax a 
weak stomach. Where the appetite is too sharp, it may be retarded by 
taking olive oil at the beginning of the meal. Thus it helps overcome 
the over-eating habit. 



Warding Off Old Age 

A MAN reaches the highest point in his trajectory of physical ability 
somewhere between the ages of thirty-one and thirty-five, although 
we usually think of "middle-aged" men as those past forty. Yet most 
men at the age of thirty-five have reached the top of the ladder, phys- 
ically speaking, and after that they begin to descend on the other side. 
Mentally, however, the condition is different. Men at that age have 
greater knowledge and accomplish more with less effort. 

While the above is the rule with most men, it is not necessary and 
should not be so. Men should remain physically fit, even to sixty or 
seventy. They should be quick, easy of movement and enduring. They 
should have a strong heart and strong lungs. They should be able to 
stand the strains and over-strains of business without experiencing ill 
effects. 

To illustrate this point I may quote Walter Camp — for a generation 
an authority on athletics. Mr. Camp graduated from Yale University in 
1880, and at the time of which I write was in his sixtieth year. When 
the world war broke out he was sent for by the United States Govern- 
ment to overlook the physical training in fifteen naval training stations. 
Athletics and physical training were a hobby with him. The attention 
of Congress was later called to the noteworthy results he accomplished. 

Quoting Mr. Camp's own story in the American Magazine: "At the 
beginning of the war a group of men here in New Haven found them- 
selves face to face with great responsibilities. Some of them, manufac- 
turers, had taken over huge contracts for the Government; others, pro- 
fessional and business men, became engaged in patriotic labors of various 
kinds. The demand on the manufacturers, and on the others as well, was 
that they speed up, and speeding up means late hours and nerve tension. 

" 'We'll break down,' they said. 'Give three hours a week,' I re- 
plied, 'and you won't.' They gave the three hours a week, and they 
didn't break down; not a man of them. Not only that, but in spite of the 



44 NORMAL WEIGHT— CORRECT EATING 

strain put upon them, their health, and consequently their capacity for 
work, increased. They had to do what they had done in ordinary times, 
only more of it. The test put upon them was the test of ordinary times 
increased fifty per cent. 

"Later, in Washington, the heads of Government departments faced 
the same fear of breakdown that I had found among the business men 
of New Haven. Before these men were piled up mountains of official 
work; sometimes committee meetings held them from nine in the morning 
till twelve at night; and, as usual in Washington, the summer heat was 
intense. 'We'll break down,' they said. 'Give me four hours a week, and 
you won't,' I told them. 

"Among those who. enrolled for the exercises that were to keep 
them fit were the First Assistant Postmaster General, the Secretary of 
the Interior, the Secretary of the Treasury, the Attorney General, the 
Assistant Secretary of the Navy, and the Comptroller of the Currency. 

"After a few months of gruelling office work in the enervating heat 
and under the strain of great responsibility, one of them wrote to me, 
'The first of September finds me physically more fit than I was the first 
of July.' Another one said, 'My only regret is that in these war times of 
scarcity of food my appetite has increased almost in the same ratio as 
the cost of living.' And still another declared, 'The paunches are con- 
tracting, the smiles of good health expanding all along the line.' 

"The interesting thing in this for the average person is that these 
men did nothing to keep themselves fit which all of us cannot do, and do 
every day — ten minutes of setting-up exercise, a short walk, and a rub- 
down before breakfast. As for the walk, it can be taken at any time 
of the day;, and the rub-down is not essential. The exercises were, I 
believe, the essential thing. ' ' 

Many of my readers will, no doubt, say to themselves, "I, too, have 
taken exercises, without equally satisfactory results." True, the great 
majority of men have, at one time or another in their life, taken exer- 
cises in some form. Many practice them spasmodically, as some practice 
their religion, and get equally unsatisfactory results. - Some give them 
up in despair after one or two trials and say, ' ' There is nothing to them. ' ' 



HEALTH CULTURE 45 

To both of these classes I will say, there is much to be gained by the 
right kind of exercises, if you will go at them with the spirit to succeed. 
There are two things important. You must have the right kind of exer- 
cises, and you must enter into them with a determination to win. There 
must be a spirit of tenaciousness in order to win out in any game that 
is worthy of the effort. 

The set of exercises I have prescribed herewith are positively correct 
in every detail. That much has been proven in countless cases. They 
will do for everyone just what is claimed for them, but they must be 
persisted in for a reasonable length of time. They are not calculated 
merely to produce a bulging muscle. Their beneficial effects are intended 
more especially for those parts which are invisible to the eye — the lungs, 
heart, diaphragm, etc. Just as the automobile engine must be kept well 
oiled if it is to run smoothly and climb the hills, so must the human 
engine be lubricated, and correct exercise is one of the best lubricants. 

My exercises will cause one to unconsciously and automatically 
breathe as he should — deeply. They will make deep breathing habitual. 
They will assist him to permanently lift up the cage of the chest and 
make use of the diaphragm, thereby breathing in the way nature intended 
he should. When he breathes deeply he gets sufficient oxygen to burn up 
much waste material. This will assist the abnormally fat man to grad- 
ually reduce his burden. It must be reduced gradually, in the same way 
that nature originally put it on, otherwise, if reduced too suddenly, the 
heart would have to pay the penalty. 

VALUE OF RESERVE FORCE 

The difference between a man or woman in perfect, robust health 
and one who is enjoying only "fair" health is the same as between the 
person who maintains a substantial checking account in the bank and the 
one who has none. The former, through intelligent forethought and a 
practical application of nature's laws, has stored up a valuable reserve 
fund of health and vitality which he is able to draw on at will. The latter 
is continually using up the energy which his body produces from day to 
day. When the proverbial "rainy day" comes and, on account of sick- 



46 NORMAL WEIGHT— CORRECT EATING 

ness or accident, the reserve fund must be drawn upon and there is none 
on which to draw, the unfortunate one must pay the penalty. 

The best checking account that one can possibly maintain in the 
bank of health is to wisely fortify the body against possible attacks of 
sickness, epidemics or accident, by adopting right now my splendid sys- 
tem of health culture exercises. These will develop the lungs and muscles, 
strengthen the diaphragm and stimulate the organs of the body generally 
to normal action and increase the efficiency and power of resistance. 
Where there is a constipated condition it is well to also make daily use 
of my Mechanical Fat Remover for its stimulating effect upon the entire 
intestinal tract. 

STRENGTHENING THE DIAPHRAGM 

When the muscles are not used sufficiently a person becomes soft, 
flabby and weak. This means a loss of tone in the muscles and weakening 
of the circulation. This flabbiness and weakness is especially regrettable 
where the internal structures are concerned. The system of muscular 
exercise which I give herewith has the effect of strengthening and toning 
up all of the vital organs, namely, the heart, lungs, liver, kidneys, spleen 
and digestive functions. 

It should be borne in mind that the muscles with which we are most 
intimately acquainted — the leg and back muscles, biceps, etc. — are not 
the only muscular structures of the body. There are muscles without 
number throughout the human anatomy. The heart is muscular in its 
nature. The alimentary canal is largely muscular, and swallowing is a 
muscular effort. Most important of these muscular structures, however, 
is the diaphragm. This is a flat, muscular organ, somewhat resembling 
an inverted shallow bowl. 

This important structure separates the chest cavity, containing the 
heart and lungs, from the abdominal cavity, which encloses the stomach, 
liver, etc. When we breathe the diaphragm is flattened, so to speak, 
creating a vacuum in the chest cavity, which action draws air into the 
lungs. Strength may be cultivated in this important muscular organ as 
strength may be cultivated in the muscles of the legs and arms. 



HEALTH CULTURE 47 

The first thing necessary is to learn how to breathe correctly. While 
all of us breathe unconsciously, yet we do not all breathe in the way we 
should, and as deeply as we should. Correct breathing may be easily 
cultivated by conscious diaphragmatic exercise. One who takes correct 
bodily exercise will naturally acquire deep breathing. An excellent 
exercise to strengthen the muscles of the diaphragm is to pucker the 
mouth, as for whistling, and vigorously force out the breath through 
the small opening. The internal muscular effort involved will be readily 
apparent. By placing the hands on the small of the back, thumbs out, 
the expansion of the waist line will be readily apparent during proper 
diaphragmatic breathing. 

Health culture, as directed in my set of exercises, does not mean 
merely increasing muscular strength, but as well the improvement of cir- 
culation, and the general building up and toning of all of the vital organs 
of the body. This will be more readily understood when it is explained 
that the muscular system is one of the important parts of the human 
organism, constituting about two-fifths of the body bulk. And when the 
muscular system is built up to its proper efficiency it exerts a powerfully 
invigorating and beneficial effect on all of the vital organs of the body. 

AIR AND BREATHING 

One of the greatest of all blessings, both in health and disease, is 
good, wholesome, fresh air. And one of the greatest mistakes that it is 
possible to make is the shutting off of all outside air because it may 
"cause colds," or cause injury to the sick person. 

It must be understood that fresh air is a most important food. As 
has been aptly stated, "We can live for weeks without solid food, for 
days without water, but only for a few minutes without air." Correct 
breathing has a decidedly beneficial effect on the muscular walls of the 
chest and the diaphragm, which in turn has a beneficial effect on the 
entire abdominal viscera, bowels, etc. Any method of exercising the 
diaphragm has a tendency to stimulate the internal organs to renewed 
activity. 



48 NORMAL WEIGHT— CORRECT EATING 

Life depends absolutely upon respiration and we, therefore, depend 
upon our lungs for the maintenance of our life. And man needs air for 
his development and for retaining his health, just as every other living 
animal and every plant needs it. "Without air, and without light, disease 
and death would soon claim us. 

Illustrative of the death-dealing effects of impure air, the following 
instance is cited: ". . . it is stated, with much regret, that in a cer- 
tain tunnel, notwithstanding every precaution being taken, all the men 
engaged in driving the drainage heading by means of a tunneling machine 
have died ; and in the case of the first Vyrnwy tunnel crossing the river 
Mersey — driven by Greathead shield under pressure — the mortality was 
great." (The Great Alpine Tunnels, by Francis Fox, M. I. C. E., p. 621.) 

We perform the act of breathing — inhaling and exhaling the breath 
— nearly 29,000 times during each twenty-four hour period. With each 
breath we take into the lungs about thirty cubic inches of air. Each time 
we exhale we throw off about the same quantity of foul gas. Now as the 
blood passes through the lungs it is freed of its poisonous properties and 
these are expelled with the breath. Thus the lungs are very important 
organs of elimination. 

After the blood has passed through the lungs it has become to a 
greater or less degree purified. It has undergone certain chemical changes 
which remove from it the impure properties. Suppose this blood were 
forced to circulate — even only once or twice — through the system without 
receiving this purifying effect in the lungs. What would happen ? Death 
would result in an extremely short time — even almost instantaneously. 

For example, take the case of a person who is strangled or suffocated. 
Death does not result merely because the lungs were not allowed to con- 
tract and expand and thus fill the air cells. It results because the toxic 
matter has not been removed from the blood in its passage through the 
lungs. Thus it is forced back by the circulation, into the system, which it 
poisons with fatal effect. For this reason the blood of suffocated or 
strangled persons is almost black, the result of its having been forced 
back through the system, without purification. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 

GENERAL DIRECTIONS 

Read following instructions carefully and adhere to them minutely: 

1. The entire course should be taken as directed, upon arising in 
the morning or before retiring at night. Persons troubled with insomnia 
will find the latter especially beneficial. 

2. The exercises should be continued for not less than five nor more 
than twenty minutes, unless fatigue of the muscles is experienced, when 
you should cease. Perspiration being healthful should not be allowed to 
interfere with your work. 

3. The movements should not be executed in a jerky manner, but 
let every action be slow, full, and rhythmical, in order to obtain the best 
results. 

4. Immediately after exercising take a cold bath, either plunge, 
shower or sponge, (the latter advised if you are not accustomed to the 
cold bath), but the time of same not to exceed one minute. Rub entire 
body briskly with a Turkish towel (flesh brush will be found beneficial). 
The rubbing will assist the general circulation and thereby assure you 
the best possible results. 

5. I must insist that the exercise be indulged in regularly and the 
directions minutely adhered to. If you do this, I can assure you the results 
will greatly exceed your most sanguine expectations. 

6. The apartments in which you exercise should be well ventilated, 
(this is an important point to be observed). In exercising always breathe 
through the nostrils, practicing both slow and deep inhalations and ex- 
halations. 

7. You will experience a soreness of the muscles after the first few 
lessons, but this will gradually disappear as the parts become accustomed 
to their new duties. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 



HEALTH CULTURE EXERCISES 

Benefits Especially — Chest, Arms, Shoulders, Neck, 
Back and Internal Organs. 
Place chairs two and one-half feet apart, keep hips high, chest as low 
as possible; touch shoulder first on one chair and then on the other. 
Repeat until tired. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 



Benefits Especially— Shoulders, Arms. Neck, Chest, 
Back and Internal Organs. 
Assume position as shown in cut. chairs far enough apart to let body 
down between : keep hips low and raise body to position shown by dotted 
lines. Repeat until tired. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 

Benefits Especially — Arms, Chest, Shoulders, Back, 

Neck and Internal Organs. 

Assume position as shown, chairs just enough apart to allow hips to 
pass down between; lower and raise body to within one inch of floor, 
keeping legs straight. Repeat until tired. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 



Benefits Especially— Chest, Shoulders and 
Internal Organs. 
Assume position as shown; raise body to dotted lines: lower with a 
jerk as low as chest will go. Repeat until tired. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 

Benefits Especially — Stomach, Abdomen, Neck, Chest, 
Legs, Back and Internal Organs. 

Assume position shown by dotted lines; place feet under table or 
other heavy obstacle; clasp hands back of neck; bend backward in an 
effort to touch head to floor, and return to sitting posture. Repeat until 
tired. 



Dr. A. M. Loughney's Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 



Benefits Especially — Lungs, Kidneys. Digestive Organs and Liver. 
Creates Vibratory Action in Lungs, and Enlivens Inactive Air Cells. 

Erect position, deep inhalation. Retain breath about ten seconds and 
beat sides lightly and quickly with heels of hands. Repeat ten times. 



Dr. A. M. Loughneys Scientific System of 
Health Culture 




HEALTH CULTURE EXERCISES 



Benefits Especially — All Muscles in Lower Limbs. 

Assume standing position as shown by dotted lines, heels together, 
feet at angle of 45 degrees; remain on toes and come to position shown 
and back to original position. Make movements rapid. Repeat until tired. 



HEALTH CULTURE 49 

Since perfect elimination of the poisonous matters is of such vital 
importance, it will readily be understood how even a partial blocking of 
this necessary function may cause serious damage to our health. And 
since about 3,000 cubic feet of wholesome, pure air are needed hourly by 
every person, if this is not supplied in the home or office by a free circu- 
lation through windows or ventilators, it is easy to understand how evil 
results must necessarily follow. How important then must it be that we 
secure at all times a liberal quantity of good, pure air, and especially in 
the case of one who is suffering from disease. 

Pure air, containing an abundant supply of oxygen, is without ques- 
tion, one of the most efficient germicides we have. As Florence Nightin- 
gale said: "Let no one ever depend upon fumigations, 'disinfectants,' 
and the like, for purifying the air. The offensive thing, not its smell, 
must be removed. A celebrated medical lecturer began one day, "Fumi- 
gations, gentlemen, are of essential importance. They make such an 
abominable smell that they compel you to open the window.' " 

Cool, pure air is not harmful and does not in any case aggravate 
diseased conditions. It is in the act of excluding it from the home, shut- 
ting it out from the bedrooms and the sick rooms, that many persons 
commit most grievous error. Deep breathing of good, pure air is one of 
nature's most potent weapons against disease of any character; and it 
is a wise precaution in health, which, if carefully followed, will go far 
toward furnishing immunity against sickness and suffering. 

DEVELOPMENT OF THE CHEST 

One 's physical status is largely indicated by the development of the 
chest. A high chest, deep and full, indicates strength and vitality. And 
usually it is indicative of a well-developed body, possessing strength, 
endurance and superior resisting powers. The possessor of a full chest 
can generally be counted on as one who will live long and happily. 

In the human frame it is important, in order to insure normal develop- 
ment and health, that the heart and lungs are provided ample room. 
They must be in no wise cramped or have their action retarded. This 



50 NORMAL WEIGHT— CORRECT EATING 

naturally calls for a full chest. And with a full chest, and with heart 
and lungs performing their functions normally, it is a pretty safe wager 
that their owner is in a safe way as regards his physical health. 

Then there is another consideration — another good reason why a 
full chest is imperative. It creates a better body posture and insures 
proper alignment of the spinal column. This is true, because without 
correct body posture and correct alignment of the spinal column chest 
expansion is impossible. When the chest is expanded the diaphragm is 
drawn upward, with consequent upward and inward movement of the 
liver, stomach and other organs. Thus, instead of being allowed to sag, 
these organs are brought to their correct supporting position. 

It is a simple matter to understand that when these organs are in 
their correct, normal positions they are in better position to function 
properly. In fact proper functioning is impossible in the sagging, pro- 
lapsing state into which they must necessarily fall in the stooped posture, 
shallow-breathing poise of the person who is indifferent to the health- 
producing attributes of the full chest. 

As the blood is the life stream of the body, so is the spine the life 
bridge that enables us to safely span the expanse between youth and old 
age. To safely cross this expanse we must rely upon a strong, safe spine, 
in order to keep the body in healthy condition. It cannot be kept in a 
strong, vigorous condition except in its normal, erect position. Displace- 
ments and wrong positions of the spine cause impingement of the nerves 
leading from it to the various organs of the body and their normal func- 
tioning is thereby interfered with — in exact proportion to the extent of 
the impingement. 

To insure proper functioning, therefore, we must preserve a straight 
and flexible spine. Stiffening of this important supporting post must be 
prevented. And chest expansion is the one greatest preventive. The ribs 
which form the framework for the chest cavity are attached to the ver- 
tebrae and if the ribs have a sufficient range of movement it follows that 
the vertebrae, being attached to them, will retain a sufficient amount of 
elasticity, which will insure proper functioning of the organs connected 
therewith. And, as we all know, proper functioning means health. 





FROM FLABBY FLESH TO SOLID MUSCLE 







/•■ 



* 




M 



EVERY ORGAN AND TISSUE IS STRENGTHENED 



HEALTH CULTURE 51 

As persons become advanced in years the ribs become more stiffened. 
The possibility for chest expansion is thereby lessened, which in other 
words means that the corresponding vertebrae of the spine have become 
stiffened, or rigid. Everyone, therefore, who would secure the most out of 
life should give careful attention to daily exercises in chest expansion. 
This course will not only tend to develop a full, powerful chest that will, 
in itself prove a pride and satisfaction to its possessor, but will keep the 
spine in a correct, elastic position that will spell volumes towards one's 
health, happiness and business and social success. 

Therefore, if you have acquired the habit of being a trifle " chesty," 
do not, by any means, discourage the habit. It's a good thing to cultivate, 
from a physical standpoint. There is not a man or woman in the world 
who will not be made better for it, and nothing else will contribute more 
effectively to man's physical upbuilding and woman's general attractive- 
ness. 

EXERCISE FOR WOMEN 

The average housewife, when you mention physical exercise to her, 
will tell you that she gets plenty of that about the house every day, with 
the broom, the carpet sweeper, making up the beds, and the hundred and 
one other duties that go to make up her daily routine in keeping the 
house in order. And while this is true in a certain sense, the work that 
she performs every day about the house is not providing her just the 
kind and degree of exercise that are required for the best interests of her 
physical well being. 

It should be understood that there is a fundamental difference be- 
tweeen just plain work and exercise. True, certain kinds of work pro- 
vide ideal exercise. Work carried to a given point tends to build and 
maintain a given amount of strength. But ordinary housework com- 
monly overtaxes certain muscles or groups of muscles, while neglecting 
others. On the other hand, prpperly directed exercise brings into play 
these neglected muscles and corrects any special weakness or defect. 
Thus, through exercise of the right sort the entire body secures a uniform 
development of strength and symmetry, which is not possible with work 
alone. 



52 NORMAL WEIGHT— CORRECT EATING 

The set of exercises I have provided in this book are invaluable for 
every woman, be she housewife, society woman, factory or office worker 
or saleslady. They will prove most effective for building the body to its 
correct proportions and developing strength, because they are especially 
adapted to that purpose. Practiced according to the instructions given, 
they will be found refreshing and invigorating, toning up the system and 
giving increased energy instead of consuming it. 

The truth of my statement that work alone is not sufficient to pro- 
duce correct physical development and symmetry of figure in women 
may be verified every day by noting the countless numbers of women who 
do plenty of housework and other lines of work, yet they are anything 
but inspiring examples of physical perfection. If, along with their regular 
work, they would devote but ten to fifteen minutes each day to these 
exercises they would, within a reasonable time, find that they had not 
only gained much in physical appearance, poise and carriage, but would 
also be in condition whereby their regular routine of work would prove 
far less fatiguing. 

My system of exercise promotes flexibility of the spine and all of the 
upper parts of the body, raising and expanding the chest and imparting 
tone and vigor to both internal and external parts. On the contrary, 
most kinds of work are conducive to bad body posture. Housework, 
especially, has a tendency to create stiffness and rigidity of all the parts. 
Most household duties are of a nature to bend the back, cause the shoul- 
der's to stoop and cramp the chest, giving one a drooping, worn out appear- 
ance. Obviously the way to remedy these conditions is to adopt a set of 
scientifically correct exercises that will bring the now unused muscles 
into play. 



Correct Eating 



CORRECT nutrition, or the problem of eating scientifically, is of the 
greatest importance; yet it is only during comparatively recent 
years that this subject has been given much scientific thought. Food 
investigations and experimentations have been conducted in Europe for 
the past seventy or eighty years; and in the United States for a consider- 
ably shorter period of time. Recently, the developments along this line 
have been very rapid and much of importance has been learned. The most 
important of these developments I have endeavored to set forth clearly 
in this volume. 

Science has taught us that the human body is composed of various 
chemical substances which are very similar to those contained in the foods 
which nourish it. These change in accordance with man's methods of 
living, age, environment, etc. Health is represented by a normal propor- 
tion of these elements, while disease is induced when their proportions 
are thrown out of balance. Chemistry reveals there are some fifteen or 
twenty chemical elements in the human body. Fifteen of the most impor- 
tant of these are proportioned, normally, approximately as follows : 

Pounds Ounces Grains 

Oxygen 97 12 

Carbon 30 

Hydrogen 11 

Nitrogen 2 

Calcium 2 

Phosphorus 2 

Sulphur 

Sodium 

Chlorine 

Fluorine 

Potassium 

Magnesium 

Iron 

Silicon 

Manganese 



14 




12 


190 


3 


270 


2 


196 


2 


250 




215 




290 




340 




180 




116 




90 



54 NORMAL WEIGHT— CORRECT EATING 

In the attainment of the highest mental and physical development in 
man, food is the all-important factor. Nature has supplied in her wide 
range of food products every element needed for this purpose. By prop- 
erly regulating the quantity and proportions of food it is not only pos- 
sible to maintain an existing normal condition of health; it is also within 
the power of food to effectually cure disease and enable man to rise to a 
higher level of vitality and prolong his youth. 

CHEMICAL ELEMENTS OP FOODS 

Since the quantity and proportions of these chemical elements are 
of the utmost importance in acquiring and maintaining health, it is neces- 
sary that we know something of the chemical elements of which the 
various foods are composed. For convenience I have listed the com- 
monly used foods under four important divisions, embodying carbohy- 
drates, fats, proteids and mineral salts. Each is given in one or more of 
the groups in which its elements predominate. 

CARBOHYDRATES are foods that contain sugar, starch and cellu- 
lose. They are found principally in vegetable foods, such as cereal grains, 
potatoes, etc. Carbohydrates form but a small proportion — less than one 
per cent — of the body tissues. Cellulose is the fibrous parts of plants, 
such as wheat bran, etc. 

FATS are foods containing carbon, hydrogen and oxygen. They are 
found chiefly in animal foods, such as meats, butter, fish, etc. They are 
also abundant in some vegetable products, such as olives, cotton seed, and 
in some cereals, as for instance, oatmeal and maize, and in various nuts. 

PROTEIDS are foods containing the element nitrogen in such com- 
binations as are assimilable in the human body. They are found in the 
lean and gristle of meat, whites of eggs, gluten of wheat, etc. It forms 
about eighteen per cent, by weight, of the average body. Proteids are sub- 
divided into albuminoids, gelatinoids and extractives. 

MINERAL SALTS (OR ASH) are the organic and readily converti- 
ble salts found especially in fresh and green vegetables, and the term does 
not apply to salts supplied in mineral form. These food ingredients yield 



SCIENTIFIC SELECTION OF FOOD 



55 



little energy, yet are indispensable to the human body. When food or 
body material is burned the mineral constituents remain as ash. 

Water is one of the most abundant of the compounds in both body 
and foods. It constitutes more than sixty per cent of the weight of the 
average human body and is a component part of all tissues. Although 
water does not yield any energy to the body, and cannot be burned, 
nevertheless it is an important constituent of our food. 

Chemical Elements of Foods 



Carbohydrates 


Fats 


Proteids 


Articles rich in 
Mineral Salts 


Wheat 


Butter 


Egg 


Lettuce 


Corn 


Milk 


Milk 


Celery 


Rye 


Cream 


Cheese 


String Bean 


Rice 


Cheese 


Bean (dried) 


Green Pea 


Barley 


Almond 


Pea (dried) 


Dandelion 


Oats 


Pignolia nut 


Lentil (dried) 


Turnip tops 


Tapioca 


Walnut 


Wheat Bran 


Beet tops 


Sugar 


Peanut 


Peanut 


Radish tops 


Syrup 


Pecan 


Pignolia nut 


Romaine 


Honey 


Hickory nut 


Meat 


Watercress 


Potatoes (white) 


Filbert 


Poultry 


Wheat Bran 


Potatoes (sweet) 


Cocoanut 


Fish 




Squash 


Chocolate 






Pumpkin 


Meat 






Banana 








Grape 








Persimmon 








Date 








Fig 








Raisin 








Peanut 








Pignolia nut 








Chestnut 








Chocolate 









56 NORMAL WEIGHT— CORRECT EATING 

The chemical elements of the body are being constantly used up for 
the purpose of supplying energy, strength, brain power, etc. Constant 
replacement, therefore, is necessary to maintain a normal (healthy) con- 
dition. This replenishment is accomplished through the medium of foods. 
But in order to supply the elements needed for the specific purposes 
and in the proportions required, a correct understanding of the chemical 
nature and effects of various foods is necessary. 

DIET SHOULD BE SIMPLE 

In order to produce the surest and quickest results from curative 
eating the diet should be made simple. That is, but few articles should 
be eaten at a meal — preferably three or four. This is true because each 
article of food possesses a certain chemistry and will produce a certain 
known result in the body, when taken singly. Therefore, if simple com- 
binations of food are taken their chemical actions can be foretold. 

Very well defined and healthful results are obtained in the human 
anatomy by combining certain foods in harmonious proportions. And 
just as surely, are injurious results obtained by combining foods in which 
the chemical elements are opposed to each other. It is the office of the 
food scientist to determine which of the combinations are injurious and 
which in accord with nature. 

Life would be impossible without mineral salts, which are contained 
in the blood and tissues of the body. This, however, does not mean that 
they must be supplied in the form of minerals. The kind required by the 
body are obtained from vegetables, fruits, etc., as well as from foods of 
animal origin, such as milk, eggs, etc. These are organic salts and are 
necessary in the digestion of other foods. A certain quantity of these 
salts is indispensable to the human body. 

Phosphate of lime is found in cereals and starch foods. This is the 
substance which builds bone, teeth and cartilage. Young persons need 
much of this structural material. After the bones, teeth, etc., are fully 
developed, which occurs after the age of thirty, but comparatively little 
phosphate of lime is required — only enough to take care of needed repairs. 



SCIENTIFIC SELECTION OP FOOD 57 

Extremely aged persons require practically none. For this reason if the 
consumption of starchy foods and sweets is continued in adult age, in the 
same proportion as in youth, much stomach and intestinal trouble will 
result. 

From the above we learn that foods must be selected and propor- 
tioned in a manner to supply the needed elements at given ages. Further- 
more, temperature of the weather, climate and season of the year must be 
reckoned with. In cold or winter weather we require foods that will sup- 
ply heat — which means energy. In warm or hot weather we must avoid, 
in a large measure, the taking of foods which have a heating tendency, 
because by overheating the blood we lay ourselves liable to heat prostra- 
tion and other serious consequences. 

OVEREATING CAUSE OF DISEASE 

Overeating is one of the most prolific causes of disease. A certain 
quantity of food is necessary to maintain a normal balance of health. If 
more is taken than the stomach can dispose of (digest), the result will be 
indigestion, fermentation, sour stomach and superacidity. If, however, 
the stomach is able to digest the surplus it is transferred to the cells of 
the body and an obese condition will result. This abnormal flesh accumu- 
lates around the heart, lungs, liver, kidneys and other organs, limiting 
their power. Thus the heart action becomes labored and the power of the 
lungs to oxidize becomes impaired. Lowered vitality, lessened endurance 
and impure blood almost invariably fall to the lot of the abnormally fat 
person. 

There is a world of difference between hunger and appetite. Nature's 
demand for food is hunger ; and nature never demands other than neces- 
sary or nourishing foods. Appetite is a habit — a condition acquired. Appe- 
tites are acquired for drugs, coffee, stimulants and the like. From this it 
will be seen that appetite is never to be relied upon as a true guide to the 
elements the body requires. On the contrary, it is nearly always mis- 
leading in the extreme. 

Great care, therefore, should always be exercised in distinguishing 
between appetite and hunger, since digestion is regulated in a large meas- 



58 NORMAL WEIGHT— CORRECT EATING 

ure by hunger and the foods taken into the stomach must go to the build- 
ing of energy, tissue, bone, etc. If they are supplied to the stomach in 
superfluous quantities or in combinations not required, they fail in the 
purpose nature intended and only serve to clog the digestive organs and 
intestinal tract. As digestion is the first step in nature's process of mak- 
ing food ready to be supplied to the tissues, the importance of its being 
eaten in accordance with nature's demands will be readily apparent. 

GASTRIC JUICE 

Gastric juice, otherwise known as hydrochloric acid, is the substance 
which nature employs in digesting our foods. So long as the correct quan- 
tity and proportion of food is taken, a normal quantity of hydrochloric 
acid is utilized for this purpose. However, when foods are combined in- 
harmoniously, nature forces into the stomach an excess of hydrochloric 
acid which produces fermentation. This is nature's method of getting rid 
of undesirable or injurious substances. And fermentation is the first stage 
of decomposition. 

Hydrochloric acid is an acidulous fluid which is the most important 
factor in digestion of food ; in fact a certain quantity of it is an absolute 
necessity in digestion. And while its action upon all classes of food is 
recognized, its most pronounced function is in the digestion of carbohy- 
drates. 

So long as we eat only the quantity and combination of foods re- 
quired by the body a normal quantity of hydrochloric acid is utilized in 
the stomach. But when we overeat, or eat in unwise proportions, an ex- 
cess of hydrochloric acid is caused to enter the stomach. This is nature 's 
method of getting rid of the overabundance or undesirable character of 
the food. The excess of hydrochloric acid in this case will be in propor- 
tion to the excess of food, or the extent to which nature's requirement 
has been violated. 

This causes the food to ferment before it is properly dissolved or 
digested, and in this state it passes out of the stomach and into the 
intestines, setting up a similar condition of ferment, or acidity, all along 



SCIENTIFIC SELECTION OF FOOD 59 

the intestinal tract. This condition of excessive hydrochloric acid is 
called superacidity, and a comparatively small quantity of food, if im- 
properly proportioned, may by its inharmonious chemical action set up 
an extremely violent condition of superacidity. Fermentation, intestinal 
gas, gastritis, gastric catarrh, ulcer of the stomach, belabored heart and 
lung action, auto-intoxication and a long train of other disorders are the 
result of superacidity. 

Fermentation of food causes gases to be generated in the stomach 
and intestinal tract. These gases cause distension of the intestines, which 
in turn gives rise to many distressing symptoms. The tendency is for 
the gases to accumulate in the transverse colon which in many cases be- 
comes distended to double, and even to three and four times its normal 
size. 

This distension exerts a pressure on the heart and lungs, retarding 
the action of each. The passage of the blood to and from the heart and 
lungs becomes greatly handicapped, setting up a condition often diag- 
nosed as heart trouble. However, by adopting correct habits of eating 
this so-called heart trouble usually disappears. 

As before stated, fermentation induces irritation in the stomach and 
in many cases throughout the entire intestinal tract. Various nervous 
symptoms, such as insomnia, depression and even insanity develop as a 
result of this condition, owing to the irritation it sets up in the nerve 
centers. Auto-intoxication is one of the conditions brought about by 
food fermentation, the carbohydrate portion of the food being converted 
into alcohol poison. 

NATURE ONLY CURATIVE AGENT 

Eight at this point I want to impress on my readers that Nature is 
the only doctor that really cures disease. All that any doctor, remedy, 
treatment or so-called cure can do is to remove causes. It is impossible to 
cure by treating symptoms or "effects." Since perhaps 95 per cent of all 
disease is caused by incorrect eating it is plain that in order to cure it 
we must first remove the cause. This is accomplished by eating only the 



60 NORMAL WEIGHT— CORRECT EATING 

quantity and proportions of food that the system demands. Nature will 
do the curing, once the cause is removed. 

In superacidity the first requirement is to dispense with stimulants, 
including tea, coffee, liquors, wine, beer and tobacco. Also acid fruits, 
white bread, refined sugar products, cereal foods (which do not contain 
the bran of the wheat), pastries, condiments, pickles, etc., should be with- 
held for the first few days. Take plenty of outdoor exercise and use my 
Mechanical Fat Remover morning and night to get the bowels function- 
ing properly. 

A condition exactly the reverse of superacidity is that of subacidity. 
Here there is an insufficient flow of hydrochloric acid to the stomach. 
Subacidity, when of long duration, usually results in anemia, weakness 
and loss of weight. In treating it the quantity of food should be cut 
down to less than normal bodily requirements, temporarily. After a short 
period this plan will usually establish a normal secretion of hydrochloric 
acid on account of the pronounced natural hunger which it will induce. 

The foods recommended in subacidity are fish, fresh vegetables, po- 
tatoes, sour milk, succulent vegetables, fruits, berries, whole wheat and 
other whole grain foods ; omitting stimulants, refined flour bread, refined 
cereals, fat meats, sweets, pastries, pies, etc. 

Starchy foods are disposed of by nature in a number of ways. A 
portion is burned up in the lungs during the process of breathing. Some 
is volatilized and consumed. "When the quantity is too great the surplus 
passes into the blood and is deposited in the form of crystals along the 
mucous surfaces of the arteries. This causes rheumatism, gout, stiffness, 
arterio sclerosis, etc., and in some instances Bright 's disease. 

ARTERIO SCLEROSIS 

In arterio sclerosis the inner coat of the arteries becomes thickened, 
brought about by changes that take place in the other coats of the arteries. 
It is a condition most prevalent in old age. It means aging of the tissues. 
Yet it is not dependent on old age of the patient but may occur in middle 
life, due to old age of the tissue, and in this case is due to improper liv- 







FOODS DEFICIENT IN VITAMINES AND MINERAL SALTS 

These foods, while high in caloric value, have, by modern refining 
processes, been robbed of the vital elements necessary to sustain life. The 
following table shows their respective values in calories. 



Calories 
per pound 
(fuel value) 

White Bread 1,200 

Soda Crackers 1,875 

Cake 1,630 

Polished Rice 1,620 



Calories 
per pound 
(fuel value) 

Tapioca 1,650 

Granulated Sugar 1,750 

Macaroni 1,645 

Some Wheat Breakfast Foods 1.680 




FOODS RICH IN VITAMINES AND MINERAL SALTS 

The caloric value of these foods is quite insignificant, as compared to 
those in Exhibit A, vet they furnish an abundance of the vital elements 
that are necessarv to sustain life. 



Calories 
per pound 
(fuel value) 

Grapes 295 

Baked Potatoes 295 

Celery 65 

Lettuce G5 

Cabbage 115 

Green Corn 440 



Calories 
per pound 
(fuel value) 

Apples 190 

Oranges 150 

Spinach 95 

String Beans 170 

Beet, Turnip and 

Radish Tops .♦ slight 



SCIENTIFIC SELECTION OF FOOD 61 

ing, notably wrong eating and drinking habits. Some persons have an 
inherited tendency to this derangement and fall prey to it more easily 
than others. 

Eating to excess, or eating wrong combinations and proportions of 
foods will increase the arterial pressure and generate in the system toxins 
from decomposition in the intestines. Stimulants, such as tobacco, liquors, 
coffee, tea, wines, beer and overindulgences of all kinds will tax the 
nervous system. All of these are prominent causative factors in the de- 
velopment of this disease. 

In the treatment of arterio sclerosis it is obvious that the first thing 
necessary is to remove the cause. If certain things we eat or drink have 
brought on the trouble, then these things must be avoided. If it is de- 
veloped through toxins which have inflamed the lining of the heart and 
arteries, then whatever is producing this toxin must be dispensed with. 
The commonest cause of this trouble is overeating of carbohydrates and 
proteids. In persons of middle life the discontinuance of the causative 
factors is usually sufficient to arrest the progress of the disease and if per- 
sisted in will cause all symptoms to disappear in from one to three years. 
In old age this method will prolong the life of the person. 

RECOMMENDED AND PROHIBITED FOODS 

In Cases of Arterio Sclerosis 
MAY TAKE 
SOUPS. Cereal or vegetable soup or broth; boullion and clear soup. 
FISH. Occasionally a very small portion of light white fish, absolutely 

fresh. 
EGGS. Occasionally one, soft-boiled or poached. 

CHEESE. Prepared in various ways may be used to take place of meat 
and fish. 

FARINACIOUS. Fried hominy, baked rice, white bread, rye bread, 
toast, swieback, raisin bread, date bread, macaroni and cheese, thin 
baking-powder biscuit, gingerbread. 



62 NORMAL WEIGHT— CORRECT EATING 

VEGETABLES. Salad greens of all kinds, rhubarb, baked, boiled or 

fried potatoes, spinach, onions, parsnips, mushrooms, celery, tomatoes, 

peas, beans. 
FRUITS. Oranges, baked apples, nuts. 
DESSERTS. Sugar cookies, sponge cake, rice pudding, pumpkin pie, 

Indian pudding, brown betty, sweet jellies, fruit preserves, ice cream, 

banana short-cake, honey. 
FLUIDS. Tea, coffee, cocoa, buttermilk, fruit juices, whey, a glass of 

sauterne at dinner. 

MUST NOT TAKE 

Meats of any kind, fish, except as above ; sometimes necessary to omit 
eggs and fish entirely ; alcohol. 

Bodily temperature is the indicator of health. Normally it remains 
at 98 to 99 degrees, F. Life is possible only within a range of about 
ten degrees from this standard. A variation of even two or three degrees 
would be sufficient to give cause for alarm. 

Knowing this it is easy to appreciate the importance of carefully 
guarding against unduly increasing the body heat, either by unwise eating 
or drinking, or by over-exertion, especially during hot weather. Bodily 
temperature may be successfully controlled during any kind of weather 
by the proper selection and combination of foods and by avoiding alcoholic 
drinks and other stimulants. 

When food is eaten in excess of what is required much energy is 
wasted in forcing it out again. This energy creates heat, which raises 
the body temperature ; or if the food is not passed out it goes toward the 
forming of fat. In either event the result is highly undesirable. ♦ 

EVILS OF CONSTIPATION 

Constipation is the curse of the civilized world. It is one of the most 
destructive and prevalent of all the ills to which humankind is heir. To 
it may be traced a large proportion of physical and mental disorders. 
Constipation is caused by the congestion of food matter in the intestines, 



SCIENTIFIC SELECTION OF FOOD 63 

induced either by over-eating of all foods, or merely by the over-eating 
of starches or sweets. The use of milk and milk products in wrong quan- 
tities, as well as a diet containing an insufficient quantity of roughage will 
cause constipation. 

Tea, coffee, tobacco and stimulating beverages will cause constipa- 
tion in many persons, while lack of exercise is responsible for it in others. 
Laxatives and purgative medicines also come in for their share of blame 
in creating habits of constipation. Food fermentation, caused by an 
excess of hydrochloric acid in the stomach, is a frequent cause of constipa- 
tion, although with many persons it causes the reverse condition, diarrhea. 

Habitual constipation is a common complaint. The impulse to go to 
stool if neglected, even for a few minutes, may disappear. This natural 
instinct, like many other natural instincts, is usually deadened by failure 
to exercise it. The normal sensitiveness of this important impulse may be 
easily restored, however, with a little care. An excellent rule is to visit 
the closet immediately after the noon and evening meals, as faithfully as 
most persons do after the morning meal, until the reflex is trained to act 
at those, the most natural times for its action. The occasional (not habit- 
ual) use of an enema of warm water, followed always by a second enema 
of cold water to prevent relaxation, is a temporary expedient that is quite 
effective. 

In treating constipation the usual quantities of food should be much 
limited. Only breads, cereals, etc., which contain the bran should be 
used. Sweets, confections, pastries, desserts, sweet beverages, intoxicat- 
ing drinks, tobacco, coffee, and tea should be avoided. Two tablespoonfuls 
of wheat bran should be taken with each meal. Plenty of coarse foods, 
vegetables, fruits and whole grains (to secure roughage) should be eaten, 
and plenty of water taken with and between meals. 

In constipation my Mechanical Fat Remover is of great value. The 
peristaltic action in the colons (wave-like action which forces the fecal 
matter through and from the bowels) is gently stimulated by its use. Its 
tendency is to induce normal, regular bowel action. "While recommended 
primarily as a fat remover, this device is at the same time one of the 
most valuable aids in overcoming habitual and other forms of constipa- 



64 NORMAL WEIGHT— CORRECT EATING 

tion. For this purpose it should be applied with firm pressure over the 
abdomen, for several minutes after the morning and evening meals, also 
following the noon meal, if possible. 

The usual remedies for constipation — laxatives, cathartics and the 
like — are strongly advised against. Their effect on the bowels is only 
temporary and their use must be continued indefinitely, with constantly 
increased doses, to secure the desired result. And when it is explained 
that the peristaltic action that they force in the bowels is merely nature's 
violent attempt to drive out of the system a foreign substance, the fallacy 
of using physic as a health measure becomes apparent. 

The use of my Mechanical Fat Remover tends to induce the peris- 
taltic action in a natural manner, with consequent regularity of this im- 
portant function. Supplemented by a properly balanced diet, the device 
provides not only a speedy remedy for constipation, but one that (unlike 
physic) is permanent. As a constipation remedy alone this remarkable 
little device is worthy of a place in every home in the land in which there 
is a tendency toward this affliction. It will save its initial cost many 
times over within the year, by the saving in doctor bills and bills for 
medicine. This fact will be better appreciated when it is explained that 
constipation is directly and indirectly the cause of more sickness than 
perhaps any other one evil known. 

Wheat bran is a valuable remedy in cases of constipation or con- 
gestion of the stomach or intestinal tract. Two tablespoonfuls taken 
with meals is sufficient in most of the worst cases of constipation. It may 
be taken raw by mixing with water and drinking down quickly, or 
cooked like cereals, from fifteen to twenty minutes and served with cream 
or milk. While two tablespoonfuls are sufficient for most persons^ it may 
be taken in larger quantities, up to a pint a day, with good results. After 
it has accomplished the desired purpose the quantity should be reduced. 
Children should be given less, according to age. 




WHAT YOU NEED IF YOU ARE CONSTIPATED 



Apples, oranges, figs, prunes and rhubarb are valuable for their laxa- 
tive properties and very beneficial in eases of constipation and general 
sluggishness of the eliminative organs. Wheat bran, lettuce and cabbage 
are valuable as kk roughase, " assisting materiallv in elimination. 



# 




A WELL BALANCED MORNING OR EVENING MEAL 



Two slices of well toasted whole wheat or graham bread, with one 
moderate sized cube of butter; any of the seasonable fresh fruits, or an 
assortment of same (no sugar added) and a glass of water, into which has 
been squeezed the juice of an orange, will provide a repast fit for a, king. 

This sort of breakfast will go a long way toward keeping }^ou 100 per 
cent efficient during the day, and it is the kind of evening meal that you 
will not experience a sleepless night over. 



What Metabolism Is 



METABOLISM is nature's process whereby the raw materials that 
are taken into the body in the form of food, water and air are 
manufactured into a wonderful variety of new compounds suitable for 
the use of the body organism, such as acids, alkilis, salts, etc., all fluids 
necessary to dissolve and carry away the waste products of the body. 

All during our lives most remarkable changes are taking place con- 
tinually within the body, upbuilding and tearing down — nutrition and 
waste. It is these changes that keep us in a condition of health, or that 
bring on diseased conditions if the proper balance is upset by wrong 
eating methods or other wrong living habits. 

The substances formed are delivered to all parts of the body, and 
under the trophic influence of the nerves, they are selected out of the 
blood stream and then assimilated by the individual cells. The process 
of upbuilding is called anabolism. The tearing down and carrying away 
of waste matter is called catabolism. The two processes — the upbuilding 
and the tearing down — are called metabolism. All of these metabolic 
processes are under the direct influence of the nervous system. 

Within the organism is a complete play of opposing forces. There 
are the flexor and the extensor muscles ; the upbuilding process, the tear- 
ing down process ; there is the fresh, nutritive supply being carried through 
the arteries ; opposing this there is the carrying away of the waste matter 
through the veins. There is the intake of food, and the carrying away of 
the waste. It is the balance of these opposing forces that represents 
health. When they become unbalanced, a condition conducive of dis- 
ease takes place. 

The chemical manufacturing processes constantly going on in the 
body maintains the self-sufficiency of the organism. These manufactured 
products are then supplied to the various parts of the body by the intri- 
cate system of blood vessels, while the waste products are carried away. 
It will, therefore, be plain to my readers that the rational method of main- 



66 NORMAL "WEIGHT— CORRECT EATING 

taming health, or of treating diseased conditions, is to assist nature to 
work in the best possible manner by supplying her the kinds and quanti- 
ties of food she requires for her work, withholding those not required. 

This is what the science of curative eating does. It seeks out the 
primary causes of disease, thereby differing from other systems of cur- 
ing. The old schools of medicine tell us that certain germs cause certain 
diseases. For example, that typhoid fever is caused by the bacillus 
typhosus; that the bacillus tuberculosus is responsible for consumption; 
that diphtheria is caused by the klebs-loeffler bacillus, etc. 

Now it has been clearly established that disease germs cannot exist 
in healthy tissue. If we are in a proper condition of health, with the 
various organs of the body functioning as they should, with correct 
assimilation of the materials taken into the body and proper elimination 
of the waste, disease germs cannot affect us. Pure, circulating blood is 
the very best germicide known, and a tissue builder as well. 

From this it will be clear that germs are not the real cause of disease. 
Rather, what causes it is that which permits the tissues of the body to 
become debilitated, and waste to accumulate to such an extent that the 
germs can thrive. Therefore, summing it all up, we find that the all- 
important factor in the life processes — in the maintaining of health or 
healing of disease — is nutrition. For the chemicals of life lie hidden in 
the laboratory of the human body, and it has been clearly demonstrated 
that these are self-sufficient. 

WE MUST AVOID OVERNUTRITION 

The various foods are taken into the stomach as so much meat, milk, 
bread, etc., but they are not so received by the organism. There they 
are received and absorbed into the system as chemical solutions of pro- 
tein, carbohydrates, fat and salts. Then as this fluid nourishment is dis- 
tributed throughout the system the various tissues and organs select from 
it what they require. 

If in this manner, all of the necessary elements a?e supplied to the 
body, then the nutrition is perfect, unless the building-up power is defi- 



SCIENTIFIC SELECTION OF FOOD 67 

cient, in which case no weight can be taken on. The causes of the failure 
to take on weight multiply. It is a condition of enervation, but the causes 
of enervation are many, including worry, overeating, excesses, etc. The 
predisposing cause may be low vital inheritance, having* inherited less 
than full efficiency. In this case it is much harder to secure the result 
from treatment that will obtain in persons of perfect efficiency. 

The arthritic diathesis, those with a constitutional tendency toward 
rheumatism, should eat lightly if not actively exercising in some manner. 
The exercise must be in proportion to the food consumed to insure a 
physical well being. Starch and sugar in too great a quantity will induce 
rheumatism, tonsilitis, gastritis, etc. Children of this type have an inclina- 
tion to become overweight and are likely to develop an arthritic disease. 
As an aftermath of rheumatism they are likely to become afflicted with 
rheumatic heart complications. 

Nature's tendency is toward purification, and but for man's degen- 
erating habits, disease would be unknown. With the discontinuance of 
overeating and excesses disease would end. We are continually over- 
looking flooded conditions of metabolism and ignorantly eating nourish- 
ing food with a view to keeping up the strength that has already been 
reduced by overnutrition. Not all doctors look upon tuberculosis and 
Bright 's disease as flooded metabolism. Disease comes from insufficient 
nourishment according to the judgment of many physicians. A strumous 
diathesis deprived of its normal resistance is the cause of tuberculosis. 

Meat, salad and cooked non-starchy vegetables constitute an ideally 
arranged meal and contain enough variety for all requirements. There 
is little danger of overeating on a meal of this kind. But if you substitute 
potatoes for the salad and then take pudding and pie in addition, you 
are going to stir up trouble in your digestive organs. If you are young 
and vigorous it may not bother you much, but when you begin to grow 
older you are going to feel the effects of it in no uncertain manner. There 
is even much sickness in early life from the latter plan of eating. 

You may ask yourself, "Why do you insist on salads or fresh un- 
cooked fruits at every meal?" Because these are the eliminative foods. 
They control the fermentation of starch and carry oxygen into the body, 



68 NORMAL WEIGHT— CORRECT EATING 

supplying the system with enzymes (vitamines). They supply food ele- 
ments in their most elementary form. Foods of this nature furnish prop- 
erties of nutrition that even the weakest digestion can use advanta- 
geously, even though failing to get nourishment from more matured foods. 
If, therefore, you find it impossible to have salads or fresh uncooked fruits 
at every meal, you should at least have them with each dinner. 

Here is a safe diet, and one that is conservative, both in food and in 
health : For breakfast, fresh, uncooked fruits. For dinner at noon, two 
or three ounces of meat or fish, fowl or eggs; two succulent vegetables; 
fruit salad or grapefruit or apples; these every other day. Then, on 
alternate days, one of the following foods : Irish or sweet potatoes, corn 
bread, navy or butter beans, rice or whole wheat bread (well toasted), 
two succulent vegetables and fruit or a salad. For supper, any cereal and 
fruit or pudding or plain cake, and a glass of milk. On occasional days, 
when meat is excluded from the dinner, eat nuts, cottage cheese and fruit. 
Eat enough to satisfy. Should there be discomfort, miss a meal, or as 
many meals as may be necessary to bring comfort. 

If you experience a burning sensation of the stomach a couple of 
hours after you have eaten, it is proof that you are eating too much. 
Sufferers from acidity are, as a general thing, eating too much at all 
meals. In this case, make the breakfasts straight fruit meals, with noth- 
ing else. For the evening meals, four to six ounces of well toasted whole 
wheat or gluten bread, with one small cube of butter. After this has been 
eaten, care being observed to masticate it thoroughly, an apple or other 
fresh fruit may be taken ; or if in cold weather, two ounces of raisins. 

GERMS POWERLESS IN NORMAL BODIES 

In order for germs to thrive they must have a suitable soil in which 
to live. This soil is, naturally, that in which their food is contained. 
They cannot establish or maintain themselves in a territory which is 
barren of the food upon which they thrive. If, by chance, they were 
suddenly deposited in such territory they would be unable to sustain their 
lives or to propagate their species under the existing conditions. 




«*k IX- 



FOODS PARTICULARLY RECOMMENDED FOR EMACIATED 

PERSONS 



Whole wheat or graham bread, potatoes, butter, cheese, olive oil, milk, 
nuts, potatoes and meats — the latter used moderately — are some of the 
most common foods that are valuable for building energy and adding to 
the weight. Fresh vegetables and fresh fruits supply the elements neces- 
sarv for healthv blood and for maintaining a well balanced ration. 



m * 




FOODS DECIDEDLY FAT-FORMING 



Carbohydrates (starch and sugar) and the more soluble forms of 
proteids are among the foods most conducive to obesity. The group of 
foods shown above, while not intended as a complete list, yet includes 
some of the most common things which contribute to the fat person's 
excess burden, including pie, cake, doughnuts, preserves, sugar, fat meats, 
white bread, butter, cheese, cream, olive oil and sweetened drinks. 



SCIENTIFIC SELECTION OF FOOD 69 

The point I wish to make is this : So long as the human body main- 
tains a normal, healthy state this material necessary for germs is lacking. 
There is no food for them. They cannot grow or flourish, cannot live, on 
such soil. Their life and growth is rendered possible only in cases of ill 
health. If the human body is in a normal state, no germs can possibly 
harm it; for, even though they were allowed to enter the body they 
would find nothing on which to thrive, consequently must die of starva- 
tion. 

There is little doubt that we are every day in the year eating, drink- 
ing and breathing thousands, perhaps millions, of germs of typhoid, 
cholera, tuberculosis, and what not. It is impossible to keep them out 
of our body. But if our bodies are healthy there is no soil, or food, on 
which they can thrive, hence they are powerless against us. That is why 
we do not contract these diseases or any of the numberless other diseases 
that are supposed to be caused by germs. The principle involved is — 
that so long as we keep our bodies healthy by proper living and especially 
by the correct selection and proportions of food, we are rendered im- 
mune, not only against germ diseases, but as well, against all other ail- 
ments to which humankind is susceptible. 

Since healthy tissue, therefore, cannot be utilized by germs, it fol- 
lows that we. are only in danger of their ravages when we have allowed 
impure, effete material to accumulate within our systems. Quoting Dr. 
Rosenbach: "What we call pre-disposition to infection is nothing but 
the capacity for furnishing a suitable soil; absence of this tendency points 
to an unfavorable condition of the nutritive soil." Germ diseases, there- 
fore, resolve themselves not into conditions caused by the presence of 
certain specific germs, but rather, conditions of the organisms that render 
possible, within them, the growth of these particular germs. 

For example, cholera is not caused by the germs to which it is gen- 
erally attributed. It is, in reality, a condition of the body and intestines 
that renders the life and propagation of these germs possible. The- soil — 
the real cause of the cholera — is there before the entrance of the germs 
and their presence in this soil causes the disturbances recognized as the 
symptoms of cholera. The presence of the germs in this case is merely 



70 NORMAL WEIGHT— CORRECT EATING 

coincidental. The only way in which we can effect a cure of the disease 
is to remove the soil — take away the food on which the germs survive. 
Hence the folly of trying to kill the germs with germicides, etc., which 
cannot effect a real cure. 

As Dr. Walter says: "The nourishment of the germs is not the 
patient's blood, but the organic materials in the blood which obstruct 
circulation and nutrition because they cannot be assimilated by the pa- 
tient. Give the liver, bowels, kidneys, skin, opportunities to gather out of 
the system these impurities, and the germs soon starve. " 

Since it is universally acknowledged that germs feed and thrive on 
effete material in the body, and that they cannot exist in any other 
manner, the object in the curing of disease must be the elimination of 
this objectionable matter. And, as germs feed upon this effete matter 
and assist in its elimination they are, therefore, aids to us in ridding the 
system of this impure material. We accordingly recover from the disease 
largely on account of their presence, and not in spite of them, as has 
always been supposed. 

The body may be likened to a "factory of poisons." It is only be- 
cause of the fact that these poisons are being continually eliminated from 
the body that we do not become fatally poisoned. As an illustration, 
consider the cases of death from suffocation, i. e., consequent upon 
strangulation. It is not the want of air that kills the person, but the 
fact that, once the action of the lungs ceases, the carbon dioxide normally 
exhaled at each breath, accumulates within the system, and death results 
from this poison. The blood of the person thus strangled is nearly black, 
due to absence of oxygen. 

Thus, we would quickly die if our depurating organs were not con- 
tinuously at work, for a tremendous quantity of poison is being constantly 
taken into the circulation and eliminated. Bouchard tells us: "If the 
secretion of urine ceases for about fifty hours, sufficient waste materials 
and poisons (made in the body) will accumulate to cause death." Kuhne 
says: "The one common cause of all disease is the presence of foreign 
substances in the body." 



SCIENTIFIC SELECTION OF FOOD 71 

MISCONCEPTION REGARDING CALORIES 

There is a great deal of popular misconception regarding the calorie 
theory. The calorie is a unit of measurement, bearing to heat about the 
same relation that the inch mark does to the tapeline, or that the pound 
mark does to a grocer's scale. To make the explanation quite simple, if 
twenty drops of water (one gram) are heated sufficiently that their tem- 
perature rises one degree, the amount of heat required is known as a 
calorie. 

Expressed in the relation of heat to energy, one calorie of heat as 
produced in an engine would provide sufficient energy to lift three pounds 
of weight a distance of one foot against the force of gravity. There is 
an apparatus known as the bomb calorimeter, used by scientists, in which 
they burn up butter, olive oil, white bread and other combustible matter 
in order to determine its caloric value. This is all very fine as a scientific 
theory, but as the caloric principle is now so generally applied to man's 
food requirements it is not only ridiculous, but positively dangerous. 

A great many of the so-called authorities on scientific eating reason 
that since the energy required for the body can only be supplied from 
foods, the article of diet that is capable of sending the mercury of the 
calorimeter's thermometer soaring to the highest point is necessarily 
the one that is fullest of possibilities as a source of bodily energy. In 
this, however, they have overlooked one of the vital considerations, 
namely, that upon the condition of the body depends the power of burning 
the food in order to produce certain calories ; that, furthermore, most of 
the heat resulting from the burning of food in the body is utilized to 
maintain normal bodily temperature, and where the health is abnormal 
through improper nutrition, no matter how great the number of calories, 
they avail nothing. 

Of equal importance is the faci that many so-called eating experts 
completely lose sight of the principle that some of the most worthless of 
foods, from a standpoint of life-sustaining properties, are possessed of 
the highest caloric value. For calories have nothing to do with the iron 
that puts the red coloring matter into the blood; they have no part in 



72 NORMAL WEIGHT— CORRECT EATING 

supplying manganese, the oxidizing agent that is associated with the iron 
of the blood. 

Furthermore, calories have no part in supplying the protecting shell 
— fluorides — around the bone structure of the teeth ? or providing the 
bone structure with calcium and phosphorus. Calories do not preserve 
the normal alkilinity of the blood. They do not neutralize the acidity of 
the tissues. Calories do not act as a substitute for magnesium, sodium 
or sulphur in the body, and they cannot take the place of potassium or 
other mineral salts and colloids that assist in assimilation and elimination. 

In spite of the nicely prepared tables of caloric values furnished by 
these same experts, the fact remains that no food can possibly supply its 
calories according to the prepared schedule unless the organs of the body 
are functioning properly. No food, regardless of its rated caloric value, 
is burned in a dead body. Consideration is not taken of the essential 
substances, so necessary to life — the salts, enzymes, colloids, ferments, 
etc., and the fact that in the modern processes of food refining these very 
essentials are completely taken out, without detracting from the caloric 
value of the portion that is left. 

Thus they ignore the health-giving and life-sustaining properties of 
foods which have no appreciable caloric value, yet are indispensable to 
the regulation of the specific gravity of the blood; to the regulation of 
the chemical reaction of all the internal secretions; to the preservation 
of the tissues of the body from disorganization and decomposition; to 
the ability of the blood to hold certain materials in solution and to the 
composition of the solid structure of the body. 

The ash content which is present in foods is removed by bolting, 
sifting, polishing, scouring, desicating and refining. Thus is discarded the 
very salts upon which life depends, the vitamines which control growth 
and development and the properties which give to the body in health 
its natural immunity to disease. The calorie is not anywhere found among 
these substances. 

The proteins, carbohydrates (starches and sugars) and fats, includ- 
ing the compounds known as lecithins, the phosphorized fats, palmitin, 



SCIENTIFIC SELECTION OF FOOD 73 

4 

olein or stearine, are all found in foods and are parts of the food. Yet 
the calorie is not found in foods nor is it a part of food. 

Animals die when fed on refined foods, even though these foods 
have a caloric value, per pound, measured in the thousands. Such foods 
are corn starch, granulated sugar, corn grits and flakes, corn syrup, 
cream of wheat, polished rice, tapioca, macaroni, white flour, puffed rice, 
etc. If, however, fresh vegetable juices are added to these foods the 
animals will live, but will not retain normal weight, strength or resis- 
tance to disease. They cannot attain perfect health until they are fed 
on unrefined foods, which include the whole grains or the leaves of 
plants, lettuce, cabbage, celery tops, etc., which latter, by the way, are 
extremely low in calories. 

Most important discoveries have been made by Dr. McCollum of 
Johns Hopkins University, which show that there exists in milk, and in 
grasses and their seeds, two unknown substances which have no caloric 
value, yet which control and stimulate the growth and development of 
children and contribute to the vitality of adults. Of these substances, 
one is found in the fat of the food and the other in its juice. Their chem- 
ical character has not been determined and they have never been separ- 
ated from the food materials with which they are associated. 

McCollum has shown that these substances are most abundantly 
found in spinach, lettuce, cabbage, cauliflower and milk. In all of these 
the caloric value is very low. McCollum, Osborne and Mendell have 
shown that remarkable growth is promoted by the feeding of whole milk 
and butter fat. They have further proved that no matter how high the 
caloric value of the food may be, if these substances, which have prac- 
tically no caloric value, are not included, the animal will be stunted in 
its growth and its health impaired. 



The World's Greatest Diet Lesson 

A STRIKING example of the evils of an unbalanced diet was brought 
to public attention in 1918 by Alfred W. McCann, the noted food 
expert, through the columns of Physical Culture. Mr. McCann has per- 
haps given more, study to the causes of malnutrition and addressed more 
physicians on the subject than any other man in America. 

The story pertained to the peculiar case of the crew of the converted 
cruiser-raider, Kron Prinz Wilhelm, used by the German government 
during the world war of 1914-1918. Their strange experiences stand 
without parallel in the history of the world as practical evidence of 
the harmful effects of wrong eating. The story, in part, follows : 

The Germans brought to the shores of America a poison squad, the 
first real poison squad of history. There never was a poison squad like 
it. There probably will never be another. All the so-called scientific 
short-time feeding experiments, and all their misleading results were put 
to shame by the experience of the kaiser's sailors. 

The Kron Prinz Wilhelm from August, 1914, to April, 1915, was 
operating as a raider in the service of the German government. During 
a period of two hundred and fifty-five days it sank fourteen British and 
French vessels. During this raiding tour it had touched no port and its 
crew had subsisted on supplies taken from these vessels before they were 
bombed and sunk. 

Principal among the foodstuffs captured in this way were meats, 
white flour, butter, canned vegetables, coffee, tea, soda crackers, tea bis- 
cuits, sweet crackers, potatoes, dried peas, champagne, sugar, oleo, salt 
fish and lard. Cargoes of whole wheat captured were sent to the bottom, 
although the germ and bran of this wheat would have been worth its 
weight in gold to the unfortunate crew in the serious predicament in 
which they later found themselves. 

As has been stated, the raider's crew had depended entirely upon 
these provisions for its sustenance. In February, 1915, after about six 



THE WORLD'S GREATEST DIET LESSON 75 

months of this diet some of the crew began to complain of swollen 
ankles and pains in the nerves of the legs below the knees. On March 
25, fifty of the men were acting queerly and none of them feeling too 
vigorous. Yet no heed was paid to the fact that there is a balance of 
acid and base forming elements in the ash content of all food; or that 
after a diet of refined food a mild chronic acidosis is set up, which 
abstracts the lime salts from the fibrous tissues, muscles, nerves, cartilages 
and bones. 

When the limbs of the German sailors began to swell they did not 
know that the swelling was due to the abstraction of these lime salts, 
with the increased vascularity which follows. They did not heed the 
fact that loss of lime salts causes irritability and weakness of the muscles, 
with neuralgic pains. They did not know that the continued loss of lime 
salts causes effusion into the joiuts. They did not know that the abstrac- 
tion of lime salts is the cause of the rapid progress of tuberculosis. They 
simply continued to raid as long as any strength remained in their fan- 
atical bodies. 

Alarming conditions had developed by March 27, the day on which 
they sank the British steamer, Coleby, and sent her cargo of precious 
wheat to the bottom. Typical symptoms of paralysis, dilated heart, 
atrophy of the muscles and pain on pressure over nerves, with anemia, 
were marked. The crew was now dropping at the rate of two a day. 
Fifty of the men could not stand on their feet. It seemed that a curse 
had descended on the raider and it was plain that the whole crew was 
rapidly going to pieces. 

" It now became plainly evident that the Kron Prinz Wilhelm would 
have to make a run for it to the nearest port or be manned by five hun- 
dred dead bodies within the next few weeks. She accordingly made for 
the James river, off Newport News, Va., where she was discovered lying 
at anchor on April 11, 1915, a floating wreck, a hospital ship, a lesson to 
the American experts who cry beri-beri and polished rice, when red meat 
and white bread are the real issues. 

When she put into Newport News, one hundred and ten of her crew 
of five hundred were prostrated with a disease which the doctors called 



76 NORMAL WEIGHT— CORRECT EATING 

beri-beri. The others were on the verge of prostration. Throughout the 
United States was spread the report that the sailors were the victims of 
eating polished rice. Government experts, state experts, specialists in 
private practice and great numbers of eminent health officers and physi- 
cians hastened to the ship to hold consultation over the curious disease 
with which she was afflicted. They all pronounced it beri-beri, and they 
all insisted it was caused by eating polished rice. 

The medical magazines had been filled with discussions of beri-beri; 
always associating the disease with a diet of polished rice. Beri-beri 
and polished rice had become "scientific twins." It had become ortho- 
dox to think of them together, hence the opinion of the experts was safe 
enough to satisfy the world. 

Of course there really is a disease called beri-beri that is caused 
from polished rice. But there is no connecting link between the acidosis 
of the Kron Prinz Wilhelm and the beri-beri of Bilibid prison. Here 
was a crew of men living in the open air and eating the staple articles of 
diet for which the American scientists claim so much. Fresh meat, all the 
butter and cheese they could eat, boiled potatoes, canned vegetables, 
condensed milk, tons of fancy cakes and biscuits and all the coffee and tea 
they could drink. And this dreadful condition was brought about in a 
period of two hundred and fifty-five days on an American diet. 

Why do not Americans develop the same conditions? They do, but 
they eat many other offsetting foods, which were outside the reach of 
the German sailors, and the severity of the conditions is modified accord- 
ingly. 

On the Kron Prinz Wilhelm the intensity of the cause determined the 
gravity of the effect. There was no outside assistance in the form of 
offsetting fresh vegetables and fruits or whole grain food to lessen the 
intensity. The canned vegetables consumed, although theoretically con- 
tributing base-forming elements, were consumed in comparatively small 
quantities. Their juices contaminated to some extent with salts of tin 
or sheet iron, acted possibly as an irritant to the kidneys, already taxed 
beyond their capacity with excess quantities of sulphuric, phosphoric and 



THE WORLD'S GREATEST DIET LESSON 77 

ameno acids, eleborated in the digestion of high protein and refined car- 
bohydrate foods. 

Americans, before the war, as far as they could afford, ate more 
or less generously of onions, lettuce, asparagus, cabbage, carrots, par- 
snips, cauliflower, Brussels sprouts, celery, apples, berries, oranges, grapes 
and other base forming foods, all of which assist nature to combat or to 
modify some of the evil effects of the refined diet on which the Germans 
attempted to thrive for a long period. 

Persons who persist in a refined diet, depriving themselves of these 
necessary offsetting bases, lay themselves liable to tuberculosis, pneu- 
monia, appendicitis, measles, meningitis, constipation and cancer. It 
does not pile up its woes in a heap, as was done on the German cruiser. 
It spreads them out thinly over a larger area and provokes many prevent- 
able ills. 

The Kron Prinz Wilhelm's experience has proved almost conclusively 
the inadequacies of the very foods on which America relies so heavily 
for the protection of her so-called middle and lower classes. No pro- 
longed experience has ever been conducted to determine the evil results 
of living exclusively on such foods. The Kron Prinz Wilhelm furnished 
that experiment. There can be no greater or more picturesque proof of 
the folly of unbalancing food by refinement: of the folly of ignoring the 
meaning of the salts, colloids and vitamines natural to all unprocessed 
foods; of the folly of claiming for high caloric foods the absurd virtues 
which they do not possess. 

On April 16, 1915, Mr. McCann secured admittance to the private 
consultation of a dozen doctors and officers aboard the ship, who were 
discussing the queer malady, its cause and its possible remedy. "Surely 
it is beri-beri," they were saying, "but how does beri-beri differ from 
pellagra, and how does pellagra differ from scurvy, and how does scurvy 
differ from neuritis, and how does neuritis differ from pernicious anemia, 
and why is the disease not scurvy instead of beri-beri, and why is it 
not pellagra instead of either?" and so on and so on. 



78 NORMAL WEIGHT— CORRECT EATING 

Although, as previously stated, the report had been spread that the 
sailors were the victims of beri-beri caused, by eating polished rice, it 
was not polished rice that was responsible for the pathetic condition of 
the crew, for the reason that polished rice never appeared oftener than 
once in twenty-one meals. But what did the men eat? 

Fresh meat, bread and oleo and boiled potatoes are generally assumed 
to be life-sustaining foods. The Germans had unwittingly commenced to 
explode that theory. The raids never resulted in any large quantity of 
fresh vegetables or fruits. If such fresh vegetables and fruits as were 
confiscated had been divided among the crew they would not have suf- 
ficed for more than one day. In consequence they were reserved for the 
officers' table, which they managed to provide with fair quantities from 
one raid to another. All the officers showed symptoms of anemia and 
mild acidosis, but none of them were prostrated. From their tissues and 
blood the lime, iron and potassium had not been robbed to the degree 
suffered by the tissues and blood of the men. 

The chart which follows shows what each meal had consisted of on 
board the Kron Prinz Wilhelm, prior to the breaking out of the disease 
that caused the collapse of so many of the crew, and was taking off the 
others at a rate which promised that the entire crew would be down in 
two weeks more : 

MONDAY TUESDAY 



Breakfast Breakfast 

Sausage, white bread, butter (oleo), 
fried potatoes, coffee, condensed milk, 
sugar. 



Cheese, oatmeal, condensed milk, 
white bread, butter (oleo), coffee, sugar. 



Dinner Dinner 

Pea soup, canned vegetables served Potato soup, canned vegetables served 

in juice that stood in cans, roast beef, in juice that stood in cans, pot roast of 

boiled potatoes, white bread, coffee, con- beef, boiled potatoes, white bread, but- 

densed milk, sugar. ter, coffee, condensed milk, sugar. 



THE WOKLD'S GREATEST DIET LESSON 



79 



WEDNESDAY 
Breakfast 
Corned beef, white bread, butter 
(oleo), fried potatoes, coffee, condensed 
milk, sugar. 

Dinner 
Beef soup, roast beef, boiled potatoes, 
white bread, butter (oleo), coffee, con- 
densed milk, sugar. 

THURSDAY 
Breakfast 

Smoked ham, cheese, white bread, 
butter (oleo), coffee, condensed milk, 
sugar. 

Dinner 

Lentil soup, fried steak, fried pota- 
toes, white bread, butter (oleo), coffee, 
condensed milk, sugar. 

FRIDAY 
Breakfast 
Boiled rice, cheese, white bread, but- 
ter (oleo), fried beef, coffee, condensed 
milk, sugar. 

Dinner 

Pea soup, salt fish and pot roast, 
boiled potatoes, canned vegetables 
served in juice that stood in the cans, 
white bread, butter (oleo), coffee, con- 
densed milk, sugar. 



SATURDAY 
Breakfast 

Corned beef, cheese, fried potatoes, 
white bread, butter (oleo), coffee, con- 
densed milk, sugar. 

Dinner 

Potato soup, roast beef, boiled pota- 
toes, white bread, butter (oleo), coffee, 
condensed milk, sugar. 

SUNDAY 
Breakfast 

Beef stew, cheese, fried potatoes, 
white bread, butter (oleo), coffee, con- 
densed milk, sugar. 

Dinner 

Beef soup, pot roast, canned veget- 
ables served in juice that stood in the 
cans, boiled potatoes, white bread, but- 
ter (oleo), condensed milk, coffee, 
sugar. 

At 4 o'clock every afternoon the men 
were served with a plate of Huntley & 
Palmer's fancy biscuits or sweet cakes 
with coffee, condensed milk and sugar. 

Supper 

Evening meal consisted either of 
fried steak, cold roast beef, corned beef 
hash, beef stew with potatoes or cold 
roast beef with white bread, butter 
(oleo), coffee, condensed milk and sugar. 



Says Mr. McCann : 

"Slimming up the experience of the Kron Prinz Wilhelm prior to 
her appearance in the James river, Dr. Perrenon said, 'We had many cases 
of pneumonia, pleurisy and rheumatism among the men. They seemed 
to lose all resistance long before the epidemic broke out. We had super- 
ficial wounds, cuts, to deal with. They usually refused to heal for a long 



80 NORMAL WEIGHT— CORRECT EATING 

time. We had much hemorrhage. There were a number of accidents 
aboard, fractures, and dislocations. The broken bones were slow to mend. 
Nature was not doing her duty. Food is indeed the cause of much dis- 
ease.' . . . Like most of us, these sailors were the victims of 
habit and were reluctant to change their custom. None of them realized 
that the secondary consequences of acidosis, even of its milder forms, are 
more dangerous than nervous prostration, neuritis, edema, beri-beri, or 
whatsoever other term is employed to describe malnutrition. None of 
them cared a sailor's knot about the function performed by the alkaline 
salts necessary to neutralize the acid end-products of a meat and white 
flour diet. 

"They were not interested in the fact that meat as dressed for 
human consumption is stripped of its bones and drained of its blood, 
and therefore does not furnish the alkaline substances upon which the 
normal alkalinity of the internal secretions depends. They were not 
worried about the fact that in the ordinary meat-containing diet, man to 
some extent offsets the acidosis that follows such diet by consuming milk, 
egg yolks, celery, lettuce, spinach, carrots, parsnips, beets, cauliflower, 
onions, string beans, asparagus, apples, oranges, berries, and other fruits 
and vegetables. 

"They were not interested in the fact that acidosis, even of the 
mildest type, is the forerunner of tuberculosis and other diseases, which 
follow in the wake of lowered vitality. They were too busy sinking ships 
to bother with the fact that acidosis is the most relentless calcium 
destroyer now engaged in breaking down human tissue. They had never 
heard of Scandola, who has demonstrated that nothing promotes the 
elimination and loss of calcium more than the use of decalcified foods, 
such as white bread, degerminated corn, sugar and meat. 

"To them the work of Drennan, indicating that the withdrawal of 
calcium may cause a fatty infiltration and fatty degeneration of the liver 
cells, meant nothing. They had too much to do to worry over the proofs 
that where the calcium supply of the blood is diminished the blood will 
not coagulate on demand, and that after a diet deficient in calcium post- 



Old 
October 

James Whitcombe Riley's 
version: 

'Can't tell what it is about 
Old October knocks me out! — 
I sleep well enough at night — 
And the blamedest appetite 
Ever mortal man possessed, — 
Last thing et, it tastes the best!- 
Walnuts, butternuts, paw paws, 
'lies and limbers up my jaws 
Fer raal service, sich es new 
Pork, spareribs, and sausage, too. 
Yit, fer all, they's somepin' 'bout 
Old October knocks me out!" 





Old 
October 

Dr. A. M. Loughney's 
version : 

Now I've found out all about 
Pesky thing 'at knocked me out! — 
I'm so happy I could sing, 
Dance, 'n shout, 'n everything. 
'Twa'n't weather, damp or chill — 
But wrong eatin', made me ill! 
Vitamines 'n ash contents, 
Used to say, "They're all nonsense!' 
Now I eat a balanced meal, 
Can't explain how good I feel. — 
'Twa'n't October knocked me out; 
Not at all — 'twas just plain gout. 



THE WORLD'S GREATEST DIET LESSON 81 

mortem examination shows hemorrhages even in the long bones, thus 
revealing the hidden ravages that progress unseen until too late to be 
averted. 

"They were eating foods not only deficient in calcium but deficient 
in the other mineral salts that accompany calcium, but they had no 
thought of the fact that where the mother is deprived of a sufficiency of 
calcium foods the fetus is handicapped by lime deficiency, its bones do 
not grow properly, its teeth do not erupt normally, and later they quickly 
decay. . . . "With Dr. Perrenon, the ship's surgeon, I went over 
all these points, and many more, treating them in detail. I did not sug- 
gest to him that it was beri-beri, which had so tragically affected his men, 
for the reason that the cure for beri-beri, pellagra, acidosis, nephritis, 
edema and scurvy is the same. It consists in restoring by unrefined foods 
to the sapped body the bases stolen from it. 

"Dr. Perrenon asked me to write a formula for feeding his stricken 
men. I did so. From him I received the following response in writing : 

" 'With respect to the disease we have on board we are satisfied 
now that this condition is due to the impoverished character of our food 
supply. The remedy you have suggested is obviously fhe correct one 
and I shall immediately order its application. I shall read your mono- 
graph studiously. 

" 'E. PERRENON, Chief Surgeon, 

S. S. Kron Prinz Wilhelm.' " 

The formulas prepared by Mr. McCann, and which was followed by 
the ship's chief surgeon, was as follows : To one hundred pounds of wheat 
bran add two hundred pounds of water. Leach for twelve hours at one 
hundred and twenty degrees Fahrenheit. Drain off liquor. Give each 
man eight ounces each morning. Give each man one teaspoonful wheat 
bran, morning and night, until contraindicated by loose stools. Boil 
cabbage, carrots, parsnips, spinach, onions, turnips together two hours. 
Drain off liquor. Discard residue. Feed liquor as soup in generous quan- 
tities with unbuttered whole wheat bread. Wash and peel potatoes. Dis- 
card potatoes. Retain the skins. Boil skins and give liquor to men to 



82 NORMAL WEIGHT— CORRECT EATING 

drink, four ounces a day. Give to each man yolks of four eggs a day in 
fresh, sweet, unskimmed milk, one yolk every three hours, with as much 
milk as he will drink by sipping. At noon, with dry whole wheat bread, 
give one ounce fresh roast beef, for the psychological effect upon the men 
who have been taught to believe that without meat they cannot live. One 
hour before drinking give juice of ripe oranges or lemon juice, diluted 
with water, without sugar, to each man. Keep apples or apple sauce 
within reach of the men all the time. At the end of first week let the 
men eat solids of vegetable soup, as well as liquor. It is imperative that 
the men shall avoid all cheese, whites of eggs, lard, fat of any kind, white 
bread, crackers, pastry, puddings, mashed potatoes, sugar, saccharine, salt 
meat, fish, polished rice, pearled barley, degerminated corn meal and gravy 
(acid-forming foods.) 

The sailors of the Kron Prinz Wilhelm established with considerable 
precision the fact that two hundred and fifty-five days constitute approxi- 
mately the maximum length of life on a diet of demineralized or decalci- 
fied food, which results from the modern methods of processing or refin- 
ing, and which not only involves the loss of calcium, but the loss of all 
other "ash" constituents of normal food, such as potassium, iron, mag- 
nesium, silicone, fluorine, iodine, etc., and the other substances known as 
fat soluble "A" and water soluble "B" (vitamines) found in leaves and 
grasses, and the germ or fat containing substances of cereals, each of 
which performs a function in the economy of nutrition no less picturesque 
or important than the role played by calcium. 

The results obtained from this seemingly peculiar diet are told by 
Mr. McCann as follows: 

"It was certain that if removed from the German cruiser to a hospital 
and subjected to the conventional hospital treatment, including tea, 
white toast, white bread, butter, cornstarch pudding, farina, cream of 
wheat, mashed potatoes and chops, all of the victims of the Kron Prinz 
Wilhelm would have been doomed to tuberculosis, if tuberculosis had not 
already taken possession of them. Their only hope of .complete restora- 
tion to health, which meant complete repair of all the damage already 



THE WORLD'S GREATEST DIET LESSON 83 

done, and a return of nutritional immunity against disease, lay in a pro- 
longed diet of food containing an excess of base-forming elements and a 
deficiency of acid-forming elements. 

"This was the idea that was responsible for the construction of the 
'crazy' dietetic treatment which I was permitted to suggest to the ship's 
surgeon, and which he applied with results that speak for themselves. 
It was clear that the tissues of the stricken men hungered for alkalines 
of vegetable origin, and that these alkalines had to be supplied. It was 
also clear that there was no better way of supplying them than by satur- 
ating the tissues with fluids containing them in solution. All the foods 
proposed, particularly the vegetable liquors, were rich in alkaline salts. 
That is why the potato skins were employed. 

"I was convinced, and Dr. Perrenon agreed with me, that inasmuch 
as the men had failed to respond to every other treatment, it would have 
been wrong to withhold the alkaline treatment, even though it might be 
laughed at in high places. We know that April 11, 1915, the stricken men 
aboard the cruiser numbered one hundred and ten. April 12, two new 
cases were reported. April 13, one new case was reported. April 14, 
four new cases were reported. April 15, three new cases were reported. 
April 16, the men began to be saturated with soluble alkalines of veget- 
able origin, in order to neutralize as quickly as possible the acidity of 
their internal secretions, and the toxins which were poisoning them. 

"April 17, 1915, no new cases were reported, and Dr. Perrenon 
expressed great confidence in the treatment. April 18, no new cases 
were reported. Many of the more recent cases manifested marked im- 
provement. In eighteen cases the swelling in the ankles subsided, and 
in a number of cases it was marked that the pain on pressure over the 
nerves was not so acute. April 19^four men were so much improved that 
Dr. Perrenon permitted them to go on deck. Many others showed signs 
of improvement. April 20, fourteen men were able to leave the ship's 
hospital, and return to their own bunks. Dr. Perrenon said, 'The effects 
of the new treatment are remarkable.' 

"April 21, eight men were dismissed from the ship's hospital. April 
22, eight more were dismissed. April 23, four more were so much im- 



84 NORMAL WEIGHT— CORRECT EATING 

proved as to be pronounced out of danger. April 24, seven more cases 
were dismissed from the hospital, and one of the completely paralyzed 
victims could stand on his feet without help. Ten days had passed and 
forty-seven men were so far advanced toward recovery that Dr. Perrenon 
said, 'We can safely say they are cured.' 

"Dr. Perrenon escorted me on the tenth day to one of the worst 
cases, that of a sailor who spoke English well. He was the second man 
aboard to collapse, going down in January, 1915. After a diet from 
the officers' table he recovered until February 23, when he again went 
down. When I visited the ship for the first time Dr. Perrenon thought 
the man might die. When I saw him on the tenth day he said, 'I have 
had three days without pain. I am now hoping to be well. ' 

"I examined him with Dr. Perrenon. The swelling had subsided in 
his legs, but the pain still existed when pressure was applied. His condi- 
tion was indeed pathetic. 'You know you owe this to white bread and 
meat,' I said to him. 'Yes,' he answered, 'my case is the worst, but the 
other cases are bad enough. We all owe it to white bread and meat, but 
there will be no more such food in the German navy when they know 
what happened to us. They will profit by this, all of them.' 
At 5 :30 p. m., Saturday, April 24, 1915, Dr. Perrenon was ordered by his 
superiors to repress all facts concerning the conditions aboard the vessel. 
He would not admit that Bernstorff issued the orders but I was led to 
believe as much. 

"I left Newport News at once for Washington, where I reported to 
Congressman Walter M. Chandler, who escorted me immediately to the 
headquarters of Surgeon-General Blue. 'Apart from all considerations of 
public policy or official recognition of unofficial but well corrobprated 
facts,' said the congressman, 'there is an element in this Kron Prinz Wil- 
helm situation which demands the recognition of this government and the 
profound attention of its experts.' 

"Surgeon -General Blue, after learning in detail the facts reported 
here, turned us over to Dr. Arthur H. Glennan, acting surgeon-general, 
and Dr. J. W. Kerr, chief of the Research Laboratory. Drs. Glennan and 



THE WORLD'S GREATEST DIET LESSON 85 

Kerr grasped the situation instantly. The magnitude and significance 
of the incident were obvious. The general bearing on the welfare of 
millions of growing children in America, who rely with profound confi- 
dence on the wholly inadequate foods which figured so largely in the 
general breakdown of the crew of the German raider, was clear to them. 

"By their admissions they indicated they realized that perhaps they 
really were on the verge of a newer and wider outlook upon the sadly 
neglected field of food research. In minute detail they reviewed the work 
of Drs. H. C. Sherman and J. Edwin Sinclair, reported by them as far back 
as 1907 from the Havemeyer Laboratories, Columbia University, in con- 
nection with those foods that contain an excess of acid-forming elements 
as compared with other foods containing an excess of base-forming ele- 
ments, or alkaline ash. 

"They noted the conspicuous fact that in the dietary of the German 
seamen the alkaline bases were distinctly absent, and that their food was 
almost totally deficient in these indispensable elements. They noted the 
fact that Sherman's and Gettler's research revealed nearly every one of 
the foods on which the Germans subsisted for two hundred and fifty-five 
days, to be of the type that contains an excess of acid-forming elements. 
The fact that the Germans responded almost instantly to a diet rich in 
alkaline ash was obviously significant. 

"That forty-seven men should be dismissed from the ship's hospital 
within a period of ten days, following the ingestion of fresh vegetable 
soup, potato-skin liquor, wheat bran, whole wheat bread, egg yolks, whole 
milk, orange juice and apples, was worthy of notice. The fact that no 
drugs were administered, and that all fat, egg albumen, cheese, meat, 
white flour and sugar were withdrawn from the crew's diet, was worthy 
of notice.' ' 



Interesting Facts About Vitamines 

VITAMINES (Vita, essential to life — amine, basic) are organic sub- 
stances which are present to some degree in practically all natural 
foods. They occur only in minute amounts under the most favorable con- 
ditions. They are essential to the proper nutritional functioning of the 
body in health and disease and by judicious use of materials most abundant 
in these substances, they act as prophylactic and therapeutic agents. Ex- 
tracts of products rich in vitamines have been found to be very efficacious 
in a number of dietary deficiency diseases. 

The discovery of vitamines will, no doubt, have more to do in saving 
and lengthening human life than any other modern discovery. They 
come under the class of nutrients which biological chemists and physiolo- 
gists have come to designate within the last five years as ' ' accessory sub- 
stances," i. e., those limiting factors, which, when all other food nutrients 
are present, have been found to be absolutely essential to bring about the 
proper metabolism in the body. 

Vitamines have not as yet been isolated in a pure form. Their salts 
have been prepared by elaborate and expensive processes. The vitamines 
are very unstable ; easily destroyed by more than moderate heat ; soluble 
in water, alcohol, and acidified alcohol; insoluble in ether, acetone and 
chloroform; crystalline in form; basic, and closely related to pyridine. 
Thus far, we know very little as to the chemical properties or the struc- 
ture of these substances. They do not contain phosphorus or sulphur, 
but have a nitrogen group. 

They are more abundant in beans, potatoes, peas, egg yolk,« fresh 
milk, fresh meats, fresh fish, unpolished rice, brewers' yeast, and less 
abundant in such foods as highly milled cereals and grains, sterilized milk 
and meats, salted meats and fish, cabbage, turnips, carrots, starch, 
molasses, and some canned products. There appears to be more than one 
kind of vitamine. At present we know there are at least three. These 
substances are either partially or totally removed or destroyed during 



VITAL ELEMENTS OF FOODS 87 

the modern process of manufacturing a number of our foodstuffs. Thus 
in the milling and handling of such grains as corn, rice, sago, wheat; in 
the canning and heating of vegetables and fruits ; and in the salting and 
curing of meats and fish. 

The fact that vitamines are a positive necessity in arranging a well- 
balanced diet is nicely portrayed in the article, "The World's Greatest 
Diet Lesson," which appears elsewhere in this volume. It will be noted 
that the sailors in this instance were deprived almost wholly of the vita- 
mine element, owing to the nature of their diet, which consisted largely 
of white (refined) flour bread and biscuits, canned goods, salted fish, 
salted meats, etc. This form of diet produced most disastrous results 
among the sailors within a period of two hundred and fifty-five days and 
would no doubt have annihilated the entire crew within a comparatively 
short period if it had been continued longer. Yet we note that when this 
diet was discontinued and they were fed plentifully of the bran liquor, 
vegetable juices, potato skin liquor, etc., all of which was rich in vita- 
mines, their peculiar affliction quickly disappeared. 

The diseases that are closely related to vitamines are beri-beri, scurvy, 
sprue, rickets, suspended development in children, and undoubtedly some 
other forms of malnutrition. There is much positive evidence that pella- 
gra is very intimately associated with this factor. It has been shown 
by the work of Vedder, Funk, Williams, Suzuki and others that a diet 
which is too rich in polished rice or in milled sago, will produce beri-beri 
in man or polyneuritis in animals (pigeons) and that, upon extracting 
the rice polishing so as to recover the vitamine, which is removed in the 
process of milling, and administering this extract the disease is cured. 
This was further shown by the Japanese when they reduced the portion 
of polished rice in the diet of the navy and increased its content by 
adding beans or substituting natural hulled rice. 

The following table brings out this point: 



88 NORMAL WEIGHT— CORRECT EATING 

Effect of Change of Diet On Beri-beri in Japanese Army, 
Fleet and Prisons 













Mortality in Hos 




Date 


No. Cases 


No 


. in Force 


_ pital- 


-Per Cent 


Old diet 


1881 


1,163 




4,641 




2.58 


<< ii 


1882 


1,929 




4,769 




2.64 


a a 


1883 


1,236 




5,346 




3.96 


New diet 


1884 


718 




5,638 




1.11 


< < n 


1885 


41 




6,918 




.... 


a n 


1886 


3 




8,475 








Funk, Hoist, Frolich, Hess and others have shown that by adding the 
vitamine fraction from the orange, lime or potato, infantile scurvy can 
be corrected at once. They have concluded that the vitamine in milk is 
destroyed during pasteurization and sterilization. On the other hand, 
Gibson claims that the milk vitamine is not affected by this heating. 
Hess and Funk both state that they find the vitamine fraction from yeast 
has no therapeutic value in relation to infantile scurvy. 

Osborne and Mendel, McCollum and Davis, Funk and Macallum, and 
Hess, have shown that vitamines are essential to normal growth. By add- 
ing certain substances rich in vitamines to an otherwise properly balanced 
diet, growth (which has been suspended) is immediately resumed. Hess 
in particular has shown this in the case of children. 

Voegtlin, Vedder, Goldberger, Funk and a large number of others 
are of the firm opinion that pellagra is a dietary deficiency disease. 
They give much experimental evidence and feel that the fundamental 
etiology of it is based upon a lack of certain of the vitamines in the diet. 
This problem is still an open one. The close similarity in many respects 
of pellagra to beri-beri, and the experimental evidence that is being put 
forth to disprove its etiology from the standpoint of infection and con- 
tagion tends to make one feel at least that it is well worth the effort 
to give the dietary deficiency theory a thorough trial. 

To this end quite extensive experiments have been made to investi- 
gate and study the effect of certain vitamine extract upon animals in 
which polyneuritis has been produced experimentally. The product has 



VITAL ELEMENTS OF FOODS 89 

been thoroughly tried out on pigeons. In these animals, fed only on 
polished rice and distilled water, the disease, polyneuritis, begins to show 
in about ten days by a loss of appetite and drowsiness. Thereafter, the 
birds continue to lose weight, become less active, the feet get bright red 
in color and cold, the eyes take on a peculiar expression, and the feathers 
become ruffled. 

In about twenty-one to twenty-eight days, they can fly up to the perch 
only with difficulty; they stand with legs straddled; diarrhea appears; 
mouth is very pale; pupil of eye contracted and wings droop. Finally, 
about thirty-five to forty days as a rule, the birds refuse to eat, cannot 
drink, and become almost paralyzed. In fact, some birds have had what 
appears as a paralytic stroke and collapse. When the last stage is reached 
the pigeon goes into the fulminating or spasmodic stage — where the head 
is drawn back and the body takes on a very rigid position. Unless treat- 
ment is given at this time, death follows in a few hours. 

Treatment with the vitamine extract has produced very favorable 
results. The bird will, in a large majority of cases, show marked im- 
provement in four or five hours, being relaxed and resting, and after 
twelve to eighteen hours it will be able to stand, eat, drink, walk, and 
sometimes fly. In some instances the cures have been more rapid. 

After recovering, the birds are sometimes put back on the same diet 
(white or polished rice) to determine how long a single treatment will 
suffice. Then again the polished rice diet has been supplemented every 
other day with natural brown rice which contains the vitamine. The 
effect of this supplemental or changed feeding is to bring about gain in 
weight and maintain normal activity of the birds. 

In another series of tests, normal pigeons were put upon a diet of 
polished rice and vitamine extract in order to determine the prophylactic 
value of the extract. It was found that none of the pigeons came down 
with polyneuritis even after one hundred and fifty days' feeding. 

In the treatment of polyneuritic pigeons, it has been found, in com- 
paring the therapeutic value of the vitamine extract upon birds which 
were forced — fed (i. e., given polished rice through a tube after they had 



90 NORMAL WEIGHT— CORRECT EATING 

lost their appetite) with those which were not forced-fed, that the prob- 
ability of having successful results is greatly increased if the intestinal 
tract is empty before giving the treatment. In fact, the chances of recov- 
ery are extremely doubtful if the birds are treated when the crop is 
full, and the speed of recovery is considerably retarded if the crop is par- 
tially full. Further, nothing but water should be given for at least eight 
hours after treatment. It is also essential that the animal be left in abso- 
lute quiet for three to four hours and not disturbed in the least, except 
in dire necessity. During this time the slightest handling or sudden 
noise tends to bring back the nerve tension and throw the animal into the 
spasmodic and fulminating stage and thus retard recovery. 

Vitamines, from a therapeutic standpoint, are grouped under two 
general classes, based upon solubility. Class A, water-soluble vitamines 
and class B, fat-soluble vitamines. According to animal experimentations 
it has been shown conclusively that the presence of both types of vita- 
mines is essential to the proper nutritive functioning and development 
of the animal body. This is illustrated in the work that has been done 
with rats. 

When the water-soluble vitamines are withdrawn from an otherwise 
normal diet the animal soon ceases to grow; that is, its weight remains 
practically constant for a considerable time, then falls. It sooner or 
later becomes supersensitive and eventually comes into a nervous state 
similar to avian polyneuritis, when it partially loses its power of locomo- 
tion and its muscular control, and acts delirious. The introduction of 
the water-soluble type of vitamines orally (added to the diet) corrects all 
these errors and the animal begins to grow at a rapid rate, gains self- 
control and appears normal. If this form of vitamine is withdrawn from 
the diet of an older rat, it also loses weight and gradually gets into the 
nerve degenerative stage, showing all the characteristic symptoms mani- 
fested by the young rat. 

The omission of the fat-soluble vitamines from the experimental diet 
of the young or adult rat may also result disastrously. . The changes here, 
however, come on perhaps more gradually. At least, in the young, the 



VITAL ELEMENTS OF FOODS 91 

growth curve begins to flatten out after a period of apparently normal 
growth and finally it begins to .show a fairly rapid decline. The adult 
rat begins to lose in weight at about the same period of time as the 
young rat. With both the young and the adult animals x the eyes become 
involved ; first there is edema, later xerophthalmia sets in and unless the 
diet is changed the animal becomes totally blind. The coat of hair be- 
comes rough and shaggy. The animal is drowsy and stupid. 

Diarrhea is usually present in the later stages of this disorder and 
unless much more than the usual amount of care is taken to keep the 
cage sanitary the rat becomes extremely dirty and unsightly. Finally 
the animal will show definite and characteristic nervous symptoms. Modi- 
fication of the diet will correct these nutritional errors if one does not 
delay the introduction of the fat-soluble vitamine too long. 

The knowledge and study of vitamines is of particular importance 
in raising children. When children do not grow as fast as they should; 
if they are weak, languid, losing weight or deficient in their work or 
studies, or losing teeth or hair, look to their food. You are pretty sure to 
find that it is deficient in vitamines and organic salts. By substituting 
foods that have these in liberal quantities, a rapid change for the better 
will be noted. Therefore, in order to regain health for yourself or 
for your children, or in order to sustain what is now normal health, see 
to it that a sufficient proportion of vitamine-carrying foods are at all 
times included in your menus. 

In the refining of flour, some of the most valuable properties of the 
grain are lost. The phosphorus found in parts of corn, rice, barley, oats 
and wheat, which are rejected at the mills, is essential to the life and 
health of the tissues of the body as well as to the integrity of its bone 
structure, and the health of its internal secretions. Phosphorus is found in 
the body as phosphorized proteins, which exist in all of the body cells 
and tissues. In brain and nerve substances the phosphorus appears as 
phosphorized fats. The germ of the grain, which the millers discard, is 
particularly rich in these invaluable compounds. 



92 NORMAL WEIGHT— CORRECT EATING 

Maxwell discovered that germinating seeds and developing chick 
embryos in the shell owe their growth and development in large measure 
to the phosphorized compounds within their reach. These are the forms 
of phosphorus discarded in the refining of flour. Steinitz, Zadik and Leip- 
ziger discovered that the various phosphorus compounds could not be 
substituted one for the other, and that the proteins of white flour with 
inorganic phosphates obtained from the drug store, could not in any 
manner substitute for the phospho-proteins thrown into the waste heap by 
the millers. 

Gumpert and Ehrstrom demonstrated that phosphorus equilibrium 
was obtained in experiments upon men when the phosphorus was con- 
sumed in the form of the very substances rejected at the flour mills; 
whereas, when taken as dicalcium phosphate of meat they did not serve 
the body at all. Hart, in experiments with hogs, at the Wisconsin Experi- 
ment Station, found that 1.12 grams of phosphorus per day in its various 
compounds, as elaborated by Mother Nature, was just about sufficient for 
the hogs until they attained a weight of eighty-five pounds. After this 
the 1.12 grams became clearly insufficient for their requirements. Sher- 
man tells us that 1.12 grams of phosphorus compounds would hardly seem 
a desirable amount for a growing child of the same weight, or for a fully 
grown man or woman. 

The millers of white flour, however, ignore the foregoing facts be- 
cause in white flour they have removed all of the phosphorus compounds 
which accompany the removal of the iron compounds, the potassium com- 
pounds, the calcium compounds, and all the other mineral salts which 
are sifted and bolted out of the whole grain, whether wheat, corn or rye. 
But they cannot reconcile their performance with the now known laws 
of nutrition by concealing it behind a bombastic attack against the vita- 
mine, the existence of which they ridicule, notwithstanding the fact that 
its presence has been firmly established by the world's greatest scientists. 
Instead they boast of the heavy percentage of proteins contained in their 
patent flour and say nothing of the loss of the phosphorus and calcium, 
the importance of which may be gleaned from the foregoing paragraphs. 



VITAL ELEMENTS OF FOODS 93 

• 

The prevalence of beri-beri among the Philippine Scouts in 1908 
furnished a notable example of the effect of foods deficient in vitamines. 
At that time there were 618 cases of beri-beri out of 5,000 men. The diet 
then consisted of 12 ounces of beef, 8 ounces of white flour, 8 ounces of 
potatoes and 20 ounces of polished rice. These, as you will note, were all 
deficient in vitamines. Later the rations were changed from polished rice 
to rice flour (16 ounces) which contained the outer skin, rich in vita- 
mines, and dried beans (1.6 ounces) instead of the meat, for proteins. 
These changes in diet reduced the number of cases to 50 in 1910 ; 3 in 1911, 
and in 1913 to none. 

It is the writer's honest opinion that disease could be rendered a 
thing unknown by a perfect knowledge and practical application of the 
laws of scientific eating, whereby the correct proportion of vitamine- 
carrying foods would at all times be taken. There would then be no 
excuse for poisoning the system with drugs. Your medicines would be 
obtained from the organic salts of vegetables and fruits — not from the 
drug store. Not alone beri-beri, pellagra, rheumatism and the like, but 
as well diabetes, Bright 's disease, tuberculosis — even cancer — would be 
terrors unknown. 

The temporary relief we seem to experience from the use of drugs 
in the treatment of disease is, at its best, but a false condition. The drugs 
act as foreign bodies in the system. The organism makes a desperate 
effort to throw them off, and in so doing vast quantities of the protecting 
germs (vitamines) are called into action to fight off the poison. Vast 
armies of these vitamines are thus used up without substituting any fresh 
ones. This saps the vitality and only tends to further weaken the 
patient's resistance against disease. 

On the other hand when you battle disease in nature's way — and that 
is by scientific eating — you throw into the system vast reconstructive 
armies, through vitamine-carrying foods, that outnumber, attack and 
quickly subdue the destructive germs that are the cause of the disease. 
Their ravages once stopped, nature is enabled to prosecute her work of 
upbuilding of the cells and tissues. Normal health will be re-established 



94 NORMAL WEIGHT— CORRECT EATING 

in a length of time proportionate to the amount of repair work that had 
to be done. The functions of nature are always to upbuild — never to tear 
down — and when the power of her arch enemy (the destructive germs) 
has been sufficiently curtailed by vitamines her reconstructive work goes 
on merrily, and with amazing rapidity. 

Seemingly contrary to general rule, live steam passed through butter 
does not affect its vitamines. Butter is rich in fat-soluble vitamines, 
which are invaluable for growth. It is wise economy to use only the best 
grade of butter, and that unsalted, as salt is harmful to the system. 
Oleomargarine, being prepared from lard, does not contain vitamines. 
The whites of eggs do not contain vitamines. The yolks, however, con- 
tain both varieties and fortunately heat does not affect them much. Milk 
is the ideal food that contains large quantities of both kinds of vitamines 
and it should be used liberally every day with the other foods. But it 
should always be taken as fresh as possible, and unpasteurized, non-ster- 
ilized and non-condensed, to make sure that you are supplying your 
system with plenty of vitamines and organic salts. The microbes in fresh 
milk need have no terrors for you if you are living on a well-balanced 
and clean diet. 

DR. WILEY ON "VITAMINES" 

Dr. Harvey W. Wiley, the eminent authority on foods, has the fol- 
lowing to say regarding vitamines : 

"The vitamine (I use this term for lack of a better one and because 
it is more commonly employed) is so far as we know solely of vegetable 
origin. It is introduced into the body with foods and is deposited with its 
vitality very little, if any, diminished in certain tissues of the body.and in 
the secretions of the body, especially of milk-giving animals. In the milk 
it is found to be largely concentrated in the fat. In vegetable fats or 
oils it is not found in any very considerable quantity. When we drink 
milk, we get the vitamins that have been transmitted to the milk from 
the food of the milk-giving animal. When we eat meat we also get a 
modified or weakened form of vitamine. Inasmuch as man is an omniver- 



VITAL ELEMENTS OF FOODS 95 

ous animal, if he rightly balances his diet, he secures a proper amount of 
vitamines largely from the vegetable, and to a limited extent from the 
animal, part of his diet, especially milk and eggs. 

"The next important consideration in the construction of a menu is 
to determine what vegetables and what parts of such vegetables contain 
the vitamine in abundance. This question has been answered in a satis- 
factory way by recent investigations. All vegetables contain this vital 
element. In cereals it is found largely, if not almost entirely, in the bran 
and germ, and not to any extent in the starchy parts of the grain. In 
vegetables it is found both in tubers, as in the potato, and in the leaves. 
Among the grasses and clovers it is also abundant, especially in alfalfa, 
Alfalfa is one grass which can be eaten by the non-ruminant animal. Spin- 
ach, cabbage, green hulls of peas, beans, and nearly all succulent veget- 
ables and fruits, and especially potatoes, contain the vitamine in abun- 
dance. Among fruits the orange and apple are prominent representatives, 
containing valuable vital elements. Orange juice is a preventive of 
scurvy among children who use pasteurized milk. Some investigators 
think the orange element is not a real vitamine, but some compound of 
citric acid. If it is a compound of citric acid that does the work, this 
compound is to that extent a 'vitamine.' Vitamines are commonly divided 
into two classes, namely, those soluble in water and those soluble in 
oil or fat. 

"The third fundamental consideration in guiding us to a scientific 
construction of human menus is the principle that foods artificially de- 
prived of their vital elements can not safely be used on the assumption 
that other foods employed will furnish the necessary vitamines and min- 
erals to replace those that have been artificially eliminated. There is no 
error of diet theory that needs stronger contravention than this one. It 
is found constantly in official bulletins and other publications favoring 
the use of devitaminized cereals in bread-making. 

"This radical misconception of the scientific diet is illustrated in 
Farmer's Bulletin No. 807, issued as late as April, 1917, from the Depart- 
ment of Agriculture. On page 25 you will find the following (the black 
letters are mine) : 



96 NORMAL WEIGHT— CORRECT EATING 

: 'So far as mineral matter is concerned, bread is particularly rich 
in phosphorus. It should be supplemented, however, by something which 
contains more lime and iron, especially in the case of children. Milk 
provides the lime, and fresh fruits and vegetables the iron. If the latter 
are served in reasonable abundance, the kind of bread used is not a matter 
of great importance.' 

"As long as the officials who have charge of our food supply hold 
such opinions as the one just mentioned, we can not expect any great 
improvement in our diet. It is true that the authors of the bulletin just 
quoted immediately after the above quotation make the following state- 
ment: 

" 'If, on the other hand, fresh fruits and vegetables can not be 
obtained, it is considered desirable to use whole-grain flour in order to 
bring up the amount of mineral matters and of cellulose and to be sure 
of a sufficient supply of certain important growth-regulating substances 
(vitamines.) ' 

"If this statement were made in place of the other and insisted upon 
by our authorities, both state and national, the propaganda for reform in 
our diet would go forward by leaps and bounds. Is it not entirely rea- 
sonable to suppose that the diet containing the minerals and vitamines 
acknowledged to be present in whole-wheat flour and acknowledged to be 
absent in white flour should be the one particularly urged? On the con- 
trary, this natural diet is mentioned only as a last resort, instead of first. 
If to this we add that by using a diet of this kind our wheat would be 
33 per cent more efficient than it is today, we establish both from the 
economical and health points of view the supreme necessity of an official 
change of heart in this direction." 

Osborne and Mendell discovered that animals fed on mixtures of 
refined proteins and sugars, starches and fats — which have a greater ca- 
loric value than any other foods — even when combined with inorganic 
matter in the form of crystallized salts, rapidly declined in health. In 
these feeding experiments milk whey was found to contain the elements 
necessary to health. Milk whey has no caloric value whatsoever. In 
spite of this, when it was added to the refined foods the health decline 



VITAL ELEMENTS OF FOODS 97 

in the animals was arrested, yet milk whey contains none of the fats of 
milk or proteins, only the organic salts of calcium, potassium, phosphorus, 
iron, etc. 

Quoting Tilden: "When one organ gives down — when the blood is 
deprived of the proper amount of building salts — the whole organism is 
deprived of the necessary building salts. When imprudent eating — sugar 
eating, cake eating, rich meat and gravy eating — has been practised so 
long that enzymic fermentation is not equal to the task of physiologically 
digesting the intake, then it is that organic ferments — bacteria, microbes 
— set up pathologic fermentation, which is slightly toxic when devel- 
oped in the carbohydrates and fats, but putrefactive and decidedly toxic 
in the animal products. 

"The organized ferments cause a souring of fruits, vegetables and 
starches ; the acid builds irritations and catarrhal inflammations of mucous 
membranes : and in this way the stomach may become the exciting cause 
of organic depression and catarrhal affections of all the organs of the 
body." 

"CHEAP" FOODS NOT ECONOMICAL 

Are all cheap foods economical? At first thought you may be in- 
clined to answer, "Yes." This is not the case, however, because "cheap- 
ness" and "adequacy" are words of widely different meaning. Based 
on caloric value, sugar would be one of the cheapest foods on the market, 
because a pound of it at ten cents contains as many calories as three 
pounds of veal at a dollar and a quarter. 

We could secure from a pound of corn syrup, at five cents, as many 
calories as we would from three quarts of best milk at about fifty-four 
cents ; as many calories from a pound of cream of wheat at fifteen cents 
as from three dozen eggs at a dollar eighty cents ; as many calories from 
fifteen cents worth of corn flakes as from one dollar fifty cents worth 
of Roquefort cheese. 

By comparison further along the line of the much abused calorie 
basis, we find that a ten-cent pound of white bread would equal a dollar 



98 NORMAL WEIGHT— CORRECT EATING 

twenty cents worth of bluefish; fifteen cents worth of rolls, a dollar's 
worth of cabbage; thirty-five cents worth of oleomargarine, a couple of 
dollars' worth of potatoes; six cents worth of corn starch, three and a 
half dollars' worth of lettuce — and so on. 

Here you have a comparison of cheap foods with expensive foods, as 
considered according to caloric values. These cheap foods, if universally 
relied upon, have the power to transform us into a nation of invalids 
within a comparatively few weeks' time; in a few months more, to com- 
pletely annihilate us. On the other hand, by including the expensive 
foods we may form combinations that will sustain life and health indefi- 
nitely. It, therefore, follows that no food is " cheap," no matter how 
insignificant its cost, that does not contain the mineral salts and vita- 
mines that are necessary to sustain life. 

Yet there are foods that are both cheap and adequate. Whole wheat 
bread, whole rye bread and whole corn bread are some of these. If one 's 
meals are always accompanied by a generous supply of these whole grain 
breads or whole grain cereals, it is a pretty safe wager that, unless one 
overeats, the health will not be menaced. In this connection I want to 
impress upon my readers the fact that the little hand grist mill, men- 
tioned elsewhere in my book, will prove worth its weight in gold in every 
home, for it will be the means of providing a cheap yet efficacious whole 
grain food that is not generally obtainable at the stores. Whole grain 
cereals prepared in this manner, with wholesome, pasteurized milk, con- 
stitute about the cheapest meal now obtainable in America, and at the 
same time contain all the elements necessary to growth and health. 

IMPORTANCE OF A BALANCED DIET 

The important part that mineral salts play in the diet is tdday gen- 
erally recognized, and the term "balanced diet," has especial significance. 
Science has taught us that all foods give rise to either bases or acids in 
the human body. The quantity of bases must be sufficient to counteract 
the acids, otherwise the diet is not well balanced, there being a deficiency 
of alkilines. . The above term, therefore, is properly used in describing a 
diet where the acids are perfectly counteracted, or balanced, by the bases. 



VITAL ELEMENTS OF FOODS 99 

Fresh meats cause acids. Their consumption should be accompanied 
by a liberal quantity of green vegetables with their juices, which produce 
bases. Unrefined grains and sweets produce both bases and acids in 
normal combination. Refined grains and sweets produce acids. 

Auto-intoxication is one of the certain results of an unbalanced diet. 
This is a condition wherein there is an accumulation of toxins created in 
the body through faulty elimination and absorption. Meat, being one of 
the pronounced acid-forming foods, it surely leads to this form of poison- 
ing, unless eaten in connection with plenty of vegetables, which should be 
taken to counteract the acids of the meat. 

Quoting from McCann: "An excessive meat diet causes an excessive 
elaboration of free sulphuric acid and free phosphoric acid in the blood 
as a result of the decomposition of the albuminoid sulphur and phosphor- 
ous-containing compounds of the tissues. When man's diet lacks these 
salts the acids abstract basic elements from his tissues, leading to an 
impairment of their functions or to their destruction. Such a diet is not 
and cannot be balanced and must eventually work havoc. ' ' 

It is a well established fact that among athletes there is a condition 
known as "going stale." This is merely a form of auto-intoxication, or 
poisoning, resulting from an excessive acid diet. The athlete by means 
of the vigorous exercise he is engaged in counteracts or modifies, to some 
extent, the effects of this acid — otherwise it would perhaps be manifested 
in the form of rheumatism, arthritis, gout, etc. 

No type of athlete is exempt from this condition of "staleness," 
whether football player, wrestler, boxer, or oarsman, and no matter what 
form it may take it is certain to weaken or destroy his endurance and 
power of resistance. Biliousness, constipation, with its long train of 
evils, and appendicitis, fall to the lot of these misguided victims of ex- 
cessive meat and egg (acid-forming) diets. 

Muscle consists largely of protein, and protein is the element that 
nature uses to repair broken-down muscle tissue. Yet, while this is true, 
it is also a fact that protein taken in excess of what is actually required 
for the building and repairing of waste will create in the body an excess 



100 NORMAL WEIGHT— CORRECT EATING 

of acid, which if not counteracted by bases, will work a serious hard- 
ship on the victim. And it is an unfortunate fact that in the usual form 
of refined diet these counteracting bases are not present. 

It follows, therefore, that the perfect diet in any line of endeavor — 
be it athletics or sedentary occupation — is the one that is properly bal- 
anced by natural and unrefined foods. Of these, breads composed of the 
whole grains — wheat, corn, rye, etc., unrefined sugar, unsulphured fruit, 
fresh vegetables and pure milk must necessarily play an important part. 

The common-sense plan for balancing the diet is to reduce the quan- 
tity of meat and eggs to the minimum and increase the quantity of fresh 
vegetables and fruits. This form of diet will supply in ample quantity 
the material needed for the maintenance and repair of muscle tissue in 
the athlete and supply the necessary elements to sustain the powers of 
resistance and endurance in all, be they athletes or sedentary workers. 

The chief acid-forming foods are meat, refined starches, fish, the 
whites of eggs, sugars and cheese, The base-forming foods (which coun- 
teract the acid-forming foods) are milk, buttermilk, beans, peas, oranges, 
lemons, grape fruit, melons, pineapple, plums, peaches, apricots, cherries, 
grape juice, apples, pears, bananas, rhubarb, prunes, dates, figs, raisins, 
currants, cranberries, raspberries, almonds, cocoanuts, chestnuts, celery, 
radishes, ripe olives, beets, onions, tomatoes, cucumbers, potatoes, turnips, 
parsnips, pumpkins, squash, carrots, cauliflower, cabbage, lettuce, spinach, 
asparagus, whole grain foods, etc. These furnish the alkaline salts that 
are absolutely necessary to insure a normal constituency of blood and 
other secretions. 

A nice experiment was conducted by Bunge to demonstrate the value 
of the mineral constituents of the bran of wheat, in comparison to the 
deficiency of white bread, for growing animals. Eight young rats of the 
same litter and of approximately the same size were selected and sep- 
arated into groups of four each. 

One group was fed on white bread which contained: 
0.0015 per cent iron compounds 
0.045 per cent calcium compounds 
0.28 per cent phosphorus compounds. 



VITAL ELEMENTS OF FOODS 101 

The other group was fed on whole wheat bread containing : 

0.0055 per cent iron compounds 

0.077 per cent calcium compounds 

0.90 per cent phosphorus compounds. 
The rats receiving the whole wheat bread obtained nearly four times 
as much iron, three times as much phosphorus and nearly twice as much 
calcium as the other group. They grew more rapidly and their blood con- 
tained a larger quantity and higher percentage of hemoglobin, at the end 
of the experiment, than the other rats. The mineral salts contained in 
the bran of the wheat went toward the building of bone, muscle and blood, 
and the rats fed on the whole wheat bread were much better nourished 
than those fed on the white bread. 

The result of this interesting experiment should furnish to all a 
forceful lesson in the importance of including in the foods for human 
consumption all possible of that portion of the grain which contains an 
abundance of the elements, iron, phosphorus and calcium. No other kind 
can well be considered a balanced diet. Volumes are contained in the 
simple statement that whole wheat bread and water will sustain life, 
while white bread and water will not sustain life, for white flour cannot 
supply to the body the vitally necessary elements that have been taken 
from it in the refining process. 

In this connection it will be well for my readers to know that it is 
entirely practicable to grind whole wheat in the home and use it for 
breakfast foods and bread making. It can be ground in the coffee mill 
for breakfast food and even for flour. 

A hand grist mill of substantial make can be bought for from $2.50 
to $5.00. A small one may be had for $1.50. 

The directions are to first wash the wheat until the wash water be- 
comes clear ; it is then spread on a cloth and dried before being ground. 
Ground in this way the grain contains all the nourishment in the wheat. 
In other words the sixteen elements found in the earth, found in the 
human body, and absolutely essential to the upbuilding and growth of the 
human body, are found in natural cereals. Foods prepared from these 



102 NORMAL WEIGHT— CORRECT EATING 

natural cereals (for all other grains can be ground at home in the same 
way) contain more mineral matter than products prepared from grains 
that have been deprived of their outer coat and their germ, hence they are 
better sources of nutrition. They are more laxative, they are better 
sources of growth-promoting and body-regulating substances. In other 
words, they contain more vitamines, which play an important part in 
keeping the people in good health. 

The cooking of these cereals is a matter that requires more time. 
They must be cooked several hours. In case a gas range is used to begin 
the process, the fireless cooker will be found of great help in securing 
sufficient time to insure complete cooking. In case a coal range is em- 
ployed the oven may be brought into use and the cereals cooked in a 
covered crock as beans are. The rule for salting wheat is a level tea- 
spoonful of salt for every cupful of water used. To every cup of coarsely 
ground wheat use a quart of salted water. If put into cold water and 
allowed to gradually heat there will be no danger of the wheat becoming 
lumpy. 

By preparing this wheat mush with skimmed milk used in place of 
water a much more nutritious food product results and adds protein equal 
in value to three or four eggs. The skim milk also adds one and one-half 
ounces of milk sugar together with valuable mineral substances. 

WHOLE WHEAT FLOUR 

The entire kernel of the wheat or rice grain is necessary to com- 
pletely nourish the young plant. The most vital part is the germ or 
embryo, since it forms the young plant in the earlier stage, before it is 
able to take outside nourishment from the air or soil. The portion called 
the endosperm, which is bulkier, is a supplemental food, or it *may be 
called a reserve fuel supply, being for the use of the young plant after it 
begins to take outside nourishment from the spreading root system. 

The less important and less complete portion of the grain has been 
selected by the milling industry as the proper food for man, while the 
germ and the bran portion have been given over to c'attle feeding. This 
may be in part accounted for by the housewife's preference for a white 



VITAL ELEMENTS OF FOODS 103 

flour ; and with just as much good judgment as she would prefer pickles 
dyed a beautiful green with copper salts. Color is not a guide to quality, 
and attractive colors may be secured at the expense of healthfulness, by 
taking out the vital elements, as is done in the case of white flour, or by 
putting in harmful ones. 

It is claimed, on authority, that our millers, by grinding into flour 
a larger percentage of the wheat berry, can increase the available annual 
wheat crop by some seventy or eighty millions of bushels. Not only this, 
but they would at the same time, provide a far more wholesome material 
for bread making than they are now producing, for it is a fact that the 
present-day refined flours of America have been robbed of some of their 
most valuable, life-sustaining elements. And white flour is responsible 
for widespread malnutrition and probably for pellagra, rickets and count- 
less other diseases caused by deficiency in food values. 

Whole wheat bread supplies the necessary roughness and bulk to 
the diet, which white flour bread lacks. It is not all absorbed, and yields 
a natural stimulant and necessary bulk for the intestines to work on. 
Most important of all, it contains the vitamines, which are necessary to 
life itself. It has been proven that animals will live longer on no food 
at all than upon an exclusive diet of white bread. Could the American 
people be made to thoroughly realize the importance of whole wheat 
bread as a health measure there would be no other kind used. 

WE MUST EAT LESS MEAT 

Anthony Bassler, in the American Journal of Electrotherapeutics and 
Radiology, was responsible for the statement, now conclusively proved, 
that not more than two ounces of proteins per day can be utilized by the 
human body. There are two ounces of protein contained in four ounces 
of roast beef, beefsteak, lamb chops, pork chops, sausage, bologna, chicken, 
fish or ham; therefore, Bassler states emphatically that the limit of any 
kind of meat — for anyone — should be four ounces, because any quantity 
in excess of that must be thrown off as waste by the body, or else stored 
up as poisons which must be removed by the kidneys. 



104 NORMAL WEIGHT— CORRECT EATING 

Now comes the question, "What is protein V Besides meat there 
are eggs, milk, cheese, nuts and a very considerable part of grains — corn, 
wheat, barley, rye, etc. — which are protein. Now the significant point 
is this : In the United States there is consumed daily an average of 80 
grams, or nearly three ounces of protein, as testified by Dr. Clyde L. 
King, Assistant Professor of Political Science at the University of Penn- 
sylvania. Dr. King showed also that the consumption of protein in various 
other countries was, before the war, as follows: Germany, 61 grams; 
France, 44 grams ; Japan, 14 grams ; Austria, 27 grams ; Russia, 26 grams ; 
Italy, 52 grams. 

The above evidence goes to prove that we, in the United States, are 
consuming far too much protein — about thirty-five grams more daily 
than we have power to dispose of ; and our kidneys have to bear the brunt 
of this abuse. These facts would not be so bad in themselves if they 
gave us the key to the situation exactly as it is, but they do not. Aged 
persons, sick persons, babies and children under fifteen years of age, as 
well as the extremely poor, do not consume this daily average of eighty 
grams of protein. 

In order to bring the daily average up to eighty grams, there are 
vast numbers of persons who must consume not only their rightful share 
of protein (two ounces), together with the thirty-five grams excess con- 
sumed, but they must, on top of all this, consume the vast amount that 
the babies, children, old persons and invalids do not consume. This brings 
the average amount consumed by the vast number of "meat drunkards' ' 
up to far above the eighty-gram level. In fact, there are undoubtedly 
millions of persons in this country who consume up to one hundred, and 
even one hundred and fifty grams. 

In America there were produced in 1916, 22,400,000,000 pounds of 
meat; 7,900,000,000 gallons of milk; 1,847,000,000 dozens of eggs; 567,- 
000,000 fowls and billions upon billions of pounds of cereal protein. Now, 
in meat-eating, man discards the bone, and largely the blood of the 
animal, consequently he does not obtain all of the life-elements, as they are 
obtained by the flesh-eating beast, for instance. 



VITAL ELEMENTS OF FOODS 105 

By discarding both the blood and bones of the meat-producing ani- 
mals man, therefore, secures but little of importance outside of nitrogen, 
potassium and phosphorus. On the contrary, he obtains the waste sub- 
stances that were being developed in the animal's tissues at the time of 
its death. That meat, for this reason, is incapable of supplying the needs 
of the body can be ascertained by the fact that in young dogs it is easy 
to bring on a condition resembling "rickets" in children by feeding the 
dogs exclusively on meats and fats. If, however, pulverized bone is added 
to this diet, rapid recovery is experienced by the dogs. 

I do not advise against a reasonable consumption of meat, for animal 
flesh is often of much value, provided the meat is cut from a healthy 
animal. But the fact should not be lost sight of that rheumatism, catarrh, 
blood diseases and various other disorders are incapable of cure when an 
excessive amount of meat is consumed. For it must be borne in mind 
that in meat eating we consume the end-products of the animal's exist- 
ence. We get the urea, the uric acid and the toxic waste. In eating 
whole grain foods, milk, legumes, etc., we get as much nitrogen — even 
more — but avoid the urea and other toxic matters. And, an interesting 
fact to note in this connection, is this, that ten pounds of corn is necessary 
to produce a pound of beef. The ten pounds of corn will support ten 
men for the same length of time that one pound of beef will support 
one man. 

A meat diet has a tendency to acidify one's blood, and mankind's 
only hope of defense against disease is normal alkalinity of the blood. 
Commenting on the findings of A. E. Wolff, who has analyzed the flesh 
of veal, beef, and mutton to determine the average of alkalines and acids 
in one hundred parts of such flesh, Armond Gautier has the following 
to say: 

"In the ash of muscle, phosphoric acid is united to the extent of two- 
thirds to the potassium of the tissues. The other third, not finding suffi- 
cient alkalinity to neutralize it, remains mostly acid. The sulphuric acid 
found in the tissues comes from the sulphur of the albuminoids. The 
destruction of meat in the body thus tends to acidify the blood both by 



106 NORMAL WEIGHT— CORRECT EATING 

mineral acids and organic acids, which originate from the digestion and 
decomposition of meat. 

"To render these acids harmless they must be neutralized in the body. 

"In a meat and vegetable diet the vegetables furnish the alkalines 
necessary to neutralize these acids. 

"Meat eaters should therefore always supplement their diet with 
plenty of fresh vegetables and should see to it that none of the alkaline 
juices of the vegetables are lost in cooking." 

Meat should never be consumed raw, on account of the danger of 
infection from tuberculosis, trichinosis and various other diseases. In the 
case of a tubercular animal, the glands are always affected, even though 
the disease is not evidenced in the tissues. The lymphatic glands, which lie 
imbedded in the flesh, are not sterilized by the heat ordinarily appled to 
a heavy roast. When heat is applied to milk at 145 degrees, Fahrenheit, 
for thirty minutes the germ of tuberculosis is killed. This process is 
known as pasteurization. Heat, however, penetrates very slowly to the 
center of large pieces of meat, since it is a very poor conductor of heat. 
If there is much of the blood-red color of raw meat remaining in the 
interior of a beef roast, it is certain that the heat has not been sufficient 
to kill the germs, if any were present. 

Meats that were known to contain tuberculosis germs were subjected 
to the ordinary methods of cooking by Dr. Woodhead of the British 
Royal Commission. After the meats were cooked he used the inner por- 
tions to feed and inoculate animals. His experiment proved that the 
most nearly perfect method of cooking meat is by boiling. It was con- 
clusively proven in this test that the inner portion of a joint weighing 
six pounds, through ordinary cooking, did not attain more than 140 
degrees, Fahrenheit. The inside germs were not destroyed. 

The fibres of mutton are finer than those of beef, and its conective 
tissues loose, consequently it is more easily digested. Veal is difficult to 
digest. By way of explanation of this, it is claimed that the fibres of veal 
escape the action of the teeth; and furthermore, because its flavor is in- 
sipid it fails to stimulate a sufficient flow of gastric juice. Pork is diffi- 



VITAL ELEMENTS OF FOODS 107 

cult of digestion. This is because of its high fat content, fat requiring 
a longer time to digest than muscle fibre. Bacon, however, constitutes 
an exception to the rule, for it may be digested readily by many who find 
difficulty in digesting other fats. 

The breast of chicken and game is more easily digested than any 
other form of meat. Perhaps one of the most wholesome of meats is 
lamb, for sheep are free, to a great extent, from the diseases which affect 
so many other animals that are slaughtered for food. Beef tea is made 
by boiling the flesh of old cows. The soluble substances which are present 
in the tissues are extracted by the boiling. The cast off cells of the old 
flesh and the waste products of the muscles are soluble in water and 
they, therefore, enter the extract. The insoluble waste which appears in 
solid form becomes corned or canned roast beef. 



Roughage as Aid to Health 

THE human body may be likened to a complex power plant, food 
being the fuel which keeps the plant in action. The stomach receives 
the fuel (food) and grinds it up by contractions of its muscles, and rub- 
bing it between its walls. The juices of the stomach then prepare the 
food for the next step in digestion, after which the contents are passed on 
into the intestines. 

The entire intestinal tract is about thirty feet in length. Five or six 
feet constitute the colon, or large intestine, the remainder being smaller 
in size and is called the small intestine. The entire length of this tube is 
coiled in the abdomen and firmly attached to the back. The intestinal 
tract is elastic and admits of considerable distension. When it is filled it 
automatically relaxes and contracts, these movements forcing the contents 
gradually downward. 

During the process of digestion, which is largly accomplished in the 
intestines, the fluids with their contents are absorbed and are appropriated 
by the various organs and tissues. Fluids that have a waste content are 
carried into the intestinal tract and emptied, principally in the large intes- 
tines or colon. 

The skin or lining of the alimentary canal is quite similar to the out- 
side skin of the body. The latter allows fluids to pass readily out through 
it, to the surface of the body. The intestinal lining permits fluids to pass 
through it in either direction. When food is too highly concentrated, 
there is little residue left in the intestinal tract and sluggish elimination 
results. As for instance, fluid foods, fruit juices, sugars, starches, fats, 
etc. These are almost wholly absorbed from the intestinal tube and go 
to the tissues and organs of the body. 

Foods, such as the outer covering of grain, the stringy parts of vege- 
tables, raw cabbage, string beans, asparagus, spinach, oranges, prunes, the 
fibre of meat, etc., all leave a residue. This is because of the fact that 
they are not digestible or soluble and not absorbed. For this reason, 



VITAL ELEMENTS OF FOODS 109 

« 

therefore, as well as to secure the vitamine elements of these foods, it is 
important that we eat the whole grain of cereals, and the fibrous, coarser 
parts of vegetables and fruits, if we are to keep our digestive organs 
functioning normally. 

Disturbances of the digestive tract are often indicated by disorders 
of the skin, such as eczema, hives, acne, etc., and articles of food eaten by 
one person with impunity may cause in another a very pronounced skin 
disorder. Among the foods that produce this condition — known as an 
idiosyncrasy — are lobsters, clams, oysters, shrimps, mussels, sausage, veal, 
nuts, mushrooms, strawberries, etc. Many persons find that eating certain 
of these will produce a rash on the skin because they disturb the digestive 
process. 

Bulky food is necessary because it forms a filler or "roughage" in 
the intestinal tract. It stimulates the muscular contractions of the intes- 
tines, enabling them to more readily push the contents onward in their 
eliminative process. It also holds moisture and prevents clogging up of 
the intestines. 

When the waste matters that are absorbed from the tissues reach the 
colon they are in solution. The solids are here separated and the fluids 
again absorbed. The solids sometimes become dry and incrusted on the 
inner surface of the tube. This incrustation, when allowed to remain on 
the colon walls, is alternately dried and moistened by inflow and absorp- 
tion. Thus an amount of poisonous matter is reabsorbed, which becomes 
a serious tax to the kidneys, lungs and skin in endeavoring to find an 
outlet. 

When there is a lack of filling in the intestinal tube there is a con- 
sequent clogging and faulty elimination of the waste matter. The nutri- 
tion is seriously interfered with, the kidneys and lungs are overburdened 
and the skin becomes clogged with the waste. The victim's resistance to 
infection then becomes greately lowered. This clogging and faulty elim- 
ination is the cause of most bad complexions. 

The common-sense remedy for this clogged condition is to eat more 
roughage, meaning foods that contain the rough, indigestible portions, 
which will fill the intestinal tract and cause a normal peristaltic action 



110 NORMAL WEIGHT— CORRECT EATING 

in the tubes. Among the chief offending foods in impairing digestion and 
assimilation are sugars in excess quantities, as taken in candies, desserts, 
pastries, etc. These are usually taken after an already full meal and con- 
sequently give the digestive tract more work than it can perform. 

The fallacy of using cathartics to remedy the clogged condition will 
be understood when it is explained that cathartics perform their work 
by partially stopping the outflow of fluids from the intestines and by in- 
creasing the inflow. This increased inflow of fluids tends to fill the tube 
and increase the muscular action, which flushes it out. But in doing so 
the natural process of digestion and absorption of nutritive properties 
into the tissues is temporarily stopped, and the nutritive matter is ex- 
pelled with the waste. 

After this explanation you will understand how important roughage 
is to everyone who would have and maintain perfect digestion and elim- 
ination. Roughage should form a part of every meal, and it should be 
well distributed throughout the other foods taken. As some persons 
require more roughage than others, the exact amount necessary in any 
individual case can only be accurately determined by testing its effects. 

Summing it up in a few words, in order to have health there must be 
thorough elimination of the waste matter from the body, and to secure 
this the intestines must be kept in an active condition. This can only 
be accomplished by eating foods that leave a sufficient amount of residue 
in the tract after digestion has been accomplished. Refined and concen- 
trated foods leave but little residue. 

We must learn to eat foods as nature intended we should, and in the 
form that nature supplies them. Then will we be blessed with the price- 
less gift of a strong heart, healthy kidneys, powerful lungs and a general 
condition of robust health that will be radiated in the glow of a perfect 
complexion — that unfailing indicator of a healthy body. 



Dehydration of Foods 



DEHYDRATION is a process of drying foods, by which all forms of 
vegetables, fruits, etc., grown on the farm may be conserved so as 
to keep indefinitely. In some foreign countries there are vast numbers 
of dehydrating plants in operation. Thus during seasons of surplus pro- 
duction the farm products are preserved for use during the days of short- 
age. 

In the United States but comparatively little attention has as yet 
been paid to dehydration, although it is one of the vitally important 
schemes of conservation of food, which must, sooner or later, be given the 
most serious consideration. You will gain some idea of the importance 
of this plan of conservation when I tell you that the United States Depart- 
ment of Agriculture has stated that fully fifty per cent of the fruits and 
vegetables grown in America rot on the ground, owing to the difficulties 
of transportation, and the fact that only the finest of vegetables and 
fruits will pass inspection for profitable shipping. 

In each thousand pounds of fruits and vegetables there are approxi- 
mately seven hundred and fifty pounds of water — or about three-fourths 
of the total weight. By dehydration, this thousand pounds of food may be 
reduced in weight to but approximately two hundred and fifty pounds. 
Thus a truckload of fruits and vegetables, after dehydration, would weigh 
but comparatively little and fill but a good-sized barrel. Think of the 
economy in handling and in transportation charges on foods that have 
had their bulk and weight so materially lessened. The foods of the farmer 
can in this way be delivered cheaply to any point, and the prices of same 
materially lowered. 

So much for economy in handling and shipping. But that is one of 
the least important considerations. Thousands of persons are dying each 
year in the United States, from a lack of alkaline salts and other valuable 
elements contained in the fruits and vegetables, of which fifty per cent, 
as previously noted, is going to waste. This fact is responsible for the 
forcing up of the prices on the remaining fifty per cent that is marketed, 



112 NORMAL WEIGHT— CORRECT EATING 

to a point prohibitive to untold numbers of families in poor, or even in 
moderate, circumstances. We in this country are, therefore, contributing, 
in a measure, to thousands of unnecessary fatalities each year among our 
residents simply because we have so far turned a more or less "deaf ear" 
to the subject of dehydration. 

The water that is evaporated out of the food in dehydration can be 
added at time of using, thereby bringing back the "freshness" to the 
foods. And the American process, so little used, is far superior to many 
of the foreign processes; so much so, in fact, that the largest manufac- 
turer of pure fruit extracts in this country succeeds in retaining perfectly 
the delicate fragrance of the raspberry in the dehydrated product. The 
American process does not injure the cellular membranes of vegetable 
matter, and not even an atom is lost, of either the flavor, color or nutri- 
tive value of the food. 

Everyone is familiar with the dreadful ravages experienced from the 
"flu" epidemic of 1918-1919, which claimed in the United States alone, 
hundreds of thousands of lives. As an illustration of how "physical fit- 
ness" renders not only the "flu" germ^ but all other germs, powerless 
against human life; and further, how these same hundreds of thousands 
of persons might have been blessed with the power of resistance against 
this germ, had their bodies been fortified with the valuable salts that an- 
nually go to waste along with the fifty per cent of our fruit and vegetable 
crop, I will cite the case of the two hundred and fifty children of the 
Leake and Watts Orphanage of Yonkers, New York, as told by Mr. Mc- 
Cann. His story, in part, follows : 

"In Yonkers, N. Y., a city of one hundred thousand population, six 
thousand of whose sons went to the front in 1918, stands an institution 
known as the Leake and Watts Orphanage. Under the supervision of 
A. S. McClain, its two hundred and fifty boys and girls between the ages 
of six and sixteen have solved the food problem now vexing the world. 

' ' This man, McClain, .... had common sense, energy and vision. 
His heart was in his work, in the welfare of the children under his care, 
and in the future of the nation of which they are -to become citizens. 
While the rest of the world was preparing for a siege of hunger ..... 



VITAL ELEMENTS OF FOODS 113 

McClain and his two hundred and fifty orphans, aided by his splendid 
wife and her two children, were preparing against the siege not only by 
providing for their own needs, but also by setting up a standard of pa- 
triotic foresight that should have been copied throughout the world. 

"Had there been more men like McClain, humanity today would be 
exactly one hundred per cent better off. ... I have just left the Leake 
and Watts asylum, where the fruits of its praiseworthy activities are on 
exhibition in the form of a storehouse well stocked with the wholesomest 
food in the world, and two hundred and fifty happy, healthy children, 
whose resistance to disease is so remarkable that during the Fall epidemic 
of influenza, 1918, not a single child in the institution was ill. 

"A congressional committee might well examine the sixteen thousand 
pounds of dehydrated and preserved tomatoes, white and green string 
beans, rhubarb, cabbage, chard, spinach, apples, peaches, corn, celery, 
beets, lima beans and onions which the children raised on a sixteen-acre 
plot, and then dehydrated without expense by utilizing the waste heat 
of the laundry. All these foods were carefully prepared and their mois- 
ture driven off at night in the clothes dryer, leaving only the sweet and 
succulent solids behind. 

"The great work began in the Spring of 1918, and continued through- 
out the Summer season. The sixteen acres farmed by the children were 
intensively cultivated. Between the rows of spinach, beans and tomatoes 
were grown so that during the short season practically three crops were 
harvested. 

"The dried apples were not degraded by the sulphuring process which 
now curses the dried fruit industry of commerce. McClain learned that 
by dipping the sliced apples, before drying, in a solution of ordinary water 
and salt, eight teaspoonfuls to the gallon, the fruit, after drying, was 
just as white as the most fastidious buyer could ask for. The crazy old 
system that is satisfied with rusty prunes, rusty raisins and rusty currants 
demands beautifully bleached apples, peaches and apricots, notwithstand- 
ing the fact that in the bleaching the fine flavor of the fruit is lost and 
poisonous sulphites are added. 



114 NORMAL WEIGHT— CORRECT EATING 

"It would prove a revelation to all the institutions of America if 
they could send representatives to the Leake and Watts Orphanage, to 
see for themselves, by contrast, how dark and ignorant are the absurd 
food standards under which America groans. 

"There they stand, sugar barrels filled with dehydrated vegetables, 
topped with brown paper covers, pouring forth their riches of alkiline 
salts and cellulose to fortify the blood stream and sweeten the tissues of 
the little people who thrive gloriously under the roof of an institution. ' ' 

APPLES AS A HEALTH FOOD 

Apples are well recognized as one of the most healthful of fruits. 
They are known to contain vitamines which are so essential to health. 
It is no doubt this vitamine element that makes the apple so valuable as 
a health food and that is responsible for the well-known saying, "an 
apple a day keeps the doctor away." 

As Doctor Kellogg says : 

"It is customary for people who use a fruit and vegetable diet to 
eat apples, in some form, daily. 

"With a view to learning something definite about fruit as nourish- 
ing, extended investigations were undertaken at the California Agricul- 
tural Experimental Station by Professor Jaffa. The result showed that 
a fruit diet is fully as digestible as an ordinary mixed diet, more whole- 
some and less expensive. A person may live on fruit and nut diet indefi- 
nitely and the body will be supplied with the requisite protein and energy. 

1 ' Occasionally a person is not able to eat uncooked apples, but there 
are many who can digest scraped apples when they cannot otherwise eat 
them raw. 

"Baked apples and apple sauce are among the most digestible of 
fruit foods. Apples are slightly laxative and an apple eaten at bedtime 
is often used for its laxative effect. 

"The apple is one of the first fruits given to children and should 
form a part of the child's daily menu. Apples with cereals, apple sauce 
with bread and baked apples with milk as desserts are all acceptable 
ways for serving apples to children — or adults. 



VITAL ELEMENTS OF FOODS 115 

"The apple is used extensively in the manufacture of jellies and 
preserves. Numerous factories have sprung up all over the apple-growing 
regions of the country, and they make use of second and third grade 
apples and also the waste products — cores and skins — resulting from dry- 
ing and evaporating the fruit. It has been found that jellies made from 
apple waste are almost as good as those manufactured from whole fruit. 

"Apple juice expressed from sound apples is one of the most health- 
ful products of the orchard. It can be kept sweet and unfermented by 
heating it to a temperature of 160 degrees, Fahrenheit, and holding it 
there for thirty minutes, then sealing it up tight in bottles and storing it 
in a cool place. Unfermented apple juice is rapidly becoming more popu- 
lar and is winning a place beside orange and grape juice." 

BUTTERMILK A VALUABLE FOOD 

How little understood is the real value of good buttermilk as a health 
food. By good buttermilk I mean milk from which the butter fats have 
been extracted in manufacturing butter. This kind of buttermilk is a 
skimmed milk product. It not only furnishes much nourishment in an 
easily assimilable form, but it also contains myriads of good germs, as 
I may term them, whose duty it is to play havoc with many disease germs 
that seek to set up a diseased condition in the human body. 

The casein of good buttermilk has been acted upon by lactic acid 
produced by these good germs and broken into millions of flocculent par- 
ticles. These do not form curds in the stomach, and it is this fact that 
makes good buttermilk so digestible. It is easily disposed of by the gas- 
tric juices and but a slight task is imposed on the organs of assimilation 
and elimination. 

The caloric value of buttermilk is comparatively low, being three 
hundred and twenty-four to the quart, consisting chiefly of carbohydrates 
and protein; but in addition, it contains in goodly quantities the salts 
of calcium, magnesium, potassium, sodium, phosphorus, sulphur and 
chlorine, with traces of iron. 



116 NORMAL WEIGHT— CORRECT EATING 

Buttermilk is very helpful in cases of anemia because it cleans up 
the putrefactions of the intestines which cause absorption into the blood 
stream of toxins and provides fresh material out of which to create a new 
blood supply. Thus not only is good buttermilk an efficient enemy against 
disease germs in the human intestines, it is as well, a nutritious food — 
and a cheap food. 

Good buttermilk alone makes an ideal noon luncheon. Served with 
whole wheat bread and butter it supplies the necessary elements to form 
an ideal meaL Steamed potatoes (with the jackets on) and served with 
a reasonable amount of butter and buttermilk, also constitute an ideal 
meal. If, however, one combines it with an otherwise heavy meal of meats 
and other solid foods, it will prove a menace to health. 

It is well to know that one may prepare good buttermilk easily at 
home by skimming the cream off a bottle of pasteurized milk and then 
drop into the milk a buttermilk tablet. These tablets may be procured 
from almost any drug store, and are merely pure cultures, in dry form, 
of the living germs that change sweet milk into buttermilk. Buttermilk 
can be used as a diuretic, as a pronounced help in treating some forms of 
heart disease with edema, in renal disease and all inflammatory affections 
of the urinary passages. Besides, buttermilk is the cheapest protein food 
available. 

CLEANSING THE ALIMENTARY CANAL 

An excellent method of washing out and effectually cleansing the 
stomach, intestines and bowels, is to dissolve one-quarter teaspoonful of 
ordinary table salt in a glass of water and drink. After this drink two 
additional glasses of water, without the salt. 

After drinking the water as directed, lie on the back and alternately 
distend and relax the walls of the stomach for at least half a minute. 
This has a rinsing effect in the stomach and its contents will be thoroughly 
agitated and cleansed by the strong movements of the abdominal muscles. 

The churning effect will loosen the mucous from the lining of the 
stomach and within a half hour the mucous and undigested particles will 
be pressed from the stomach into the intestines by the contractions, leav- 



THE DIGESTIVE TRACT 117 

ing the peptic glands cleansed and prepared to digest the food. The salt 
water will also have a soothing and healing effect on any catarrhal or 
ulcerated condition that may exist in the stomach and the solution will 
be carried onward by the peristaltic movement of the intestines, finally 
reaching the large bowel in from fifteen to thirty minutes. 

This acts similar to an injection from below, but without its dis- 
agreeable features. The entire digestive tract will in this way undergo a 
thorough cleansing, the openings of the millions of intestinal glands are 
freed from obstructions, allowing a free flow of the intestinal juices. An 
internal bath of this nature used daily will act as an anti-ferment and 
disinfectant for the whole alimentary canal, and if persistently used will 
maintain until a ripe old age the appearance of those in the prime of life. 
The proper time for taking this form of internal bath is in the morning, 
from twenty to thirty minutes before the first meal of the day, and it 
should be followed regularly each day in all cases of stomach and bowel 
derangement. 

BE KIND TO YOUR STOMACH 

As Bernarr Macfadden has said, in Physical Culture : 

"Some people treat the stomach as though it were a garbage pail. 
The complicated and indigestible mixtures that they force into this deli- 
cately constructed organ would tax the digestion of an ostrich. 

"And then they have the incomprehensible audacity to wonder why 
they feel half ill all the time ! 

"The larger part of their energies is used for the exclusive purpose 
of eliminating the over-supply of food with which the stomach is loaded. 
They have no surplus energy for mental or other efforts. They can reas- 
onably be termed 'doped' with food." 



We Eat Too Much Sugar 

THE United States Department of Commerce recently compiled figures 
showing that the average consumption of sugar in the United States 
for the year ending June 30, 1917, was eighty-one pounds for each per- 
son, including men, women and children. These figures included cane 
sugar only. In addition to this should be considered the amount of sugar 
consumed in the form of glucose candies and corn and table syrup, which 
if added to the former figures would increase the average consumption 
of refined sugar very materially. 

Now, as a matter of fact, there are large numbers of persons who 
consume little or no sugar — notably old men and women, babies, drink- 
ers of alcoholic beverages, and the victims of diabetes, who are compelled 
to dispense with sugar. Thus, if we eliminate the portion of our popula- 
tion that consumes little or no sugar from our figures, it will be found 
that the average annual consumption of refined sugars in the United 
States is something like one hundred and fifty pounds per person among 
the real sugar eaters. 

The figures compiled further show that the annual consumption of 
sugar averages in France, twenty-eight pounds, in Great Britain, thirty 
pounds, and in Germany, sixteen pounds. Now refined sugar supplies 
only heat to the body. It is fuel which is burned up in the tissues without 
supplying the salts, vitamines or building or repair material which is 
indispensable to life. The end products of refined sugar are acids; and 
when it is considered that we get from our refined breadstuffs and refined 
breakfast foods and our meats, immense quantities of acid-producing 
foods, can you wonder that this sugar intemperance is a really serious 
proposition for the American people, or that it is rapidly destroying our 
powers of resistance against those arch-enemies of mankind — tuberculosis, 
anemia, pneumonia, influenza, heart disease and diabetes ? 

An important point to consider in this connection is that the human 
body makes its own sugar — all that it needs and can profitably use — from 
non-sugar foods. Even though we were deprived of all forms of refined 



WE EAT TOO MUCH SUGAR 119 

sugar, we would still obtain all of the sugars necessary, from fruits, vege- 
tables and cereals. Thus we are gorging ourselves at the present time on 
a refined product that is every day exacting its toll of teeth, blood, bone 
and tissue. 

Years ago, when we were consuming unrefined sugars and unrefined 
grain products we ate more liberally of vegetables, fruits and green stuffs. 
From all of these were obtained the basic or alkaline substances required 
by the internal secretions, which keep the blood and other fluids of the 
body in a state of normal alkalinity. 

The fact has been established that the blood cannot carry sugar in 
excess of one-tenth of one per cent of the total volume of blood. In 
order for more than this slight quantity to get into the blood circulation, 
some of the vital organs must first break down. Realizing this, it will 
readily be understood what unwarranted waste is represented by our im- 
moderate consumption of sugar in this country. 

The pancreas is an organ which, when we are in a state of health, 
acts as a barrier against more than the above stated proportion of sugar 
getting into the blood. When we consume the excess of sugar which we 
are now doing the pancreas is overloaded, so to speak, and the burden 
of disposing of this superfluous fuel falls to the lungs, kidneys, liver, 
skin and other glands. When the pancreas becomes diseased, all excess 
sugar is eliminated through the kidneys; and it is a significant fact that 
kidney disease is rapidly increasing in this country. One thing is certain, 
if we are to remedy this deplorable condition our appetites for refined 
sugar must be curbed ; we must cut the consumption of one hundred and 
fifty pounds per person, per year, down to twenty-five or thirty if we're 
going to play safe. 

Cane sugar, in many conditions, acts almost as a poison. It is a 
cause of serious diseases in children and infants, especially as eaten in 
the form of candy, owing to the excessive amount that is consumed in 
this form. Their digestive organs are much more sensitive to injury than 
those of adults. 



120 NORMAL WEIGHT— CORRECT EATING 

In hyperacidity and hyperchlorhydria, in which an excess of acid is 
formed in the stomach, the condition is greatly aggravated by cane sugar, 
which usually produces pain and distress, heartburn, soreness in the 
mouth and sometimes gastritis. Not infrequently the Condition is accom- 
panied by vomiting and severe headache. 

In a large proportion of chronic gastric diseases, catarrh of the 
stomach is present. Many of these cases result from a too liberal use of 
cane sugar. They are, therefore, aggravated by its use and it must be 
discarded from the diet before they can be cured. Catarrh of the stom- 
ach frequently extends into the intestines. This intestinal catarrh is like- 
wise greatly aggravated by the use of cane sugar and other irritants. 
Chronic diarrhea often results from too free use of sugar, including con- 
fectionery and its various other forms of use. This will be found difficult 
of cure unless the irritating substance is discarded. 

In dilated stomach cane sugar gives rise to irritating products. It 
often forms enormous quantities of gas, which further aggravate the con- 
dition. In diabetes, the victim has lost the power to oxidize or burn up 
sugar, therefore must carefully avoid its use, especially cane sugar, the 
assimilation of which is far more difficult than that of other sugars. Gout, 
chronic rheumatism, nervous headache, some forms of neurasthenia, ecze- 
ma and other skin diseases, apoplexy and many other chronic diseases 
require total abstinence from cane sugar, or at least great restriction of 
its use. In ulcer of the stomach, it must be wholly discarded as it greatly 
aggravates the patient's sufferings. 

I quote from a noted authority on foods as follows: "But, while we 
are lengthening life by modern sanitation and by saving infants under 
five years of age who, on account of their low vitality and general weak- 
ness, used to die, we are killing off men and women in the early forties 
with diabetes and obesity. Yet — it is now clear that in the development 
of these diseases our abnormal consumption of refined sugars and refined 
cereals is responsible in large measure. 

"Sugar in the forms in which nature prepares it is v an indispensable 
element of diet. Because it is soluble it is easily carried by the blootl to 



WE EAT TOO MUCH SUGAR 121 

the muscle that needs it. But, as we consume it today, sugar is not a 
natural, but an artificial product. With the exception of honey there is 
no concentrated sugar in nature. Very dilute sugar exists in ripe fruits 
and vegetables, principally in their juices. 

"Man has learned the trick of taking this dilute sugar and con- 
centrating it, although nature teaches him that he should obtain the 
sugar he needs almost entirely from his ordinary fruit, vegetable and 
cereal foods, just as his ancestors did for thousands of years before him, 
and as animals have done since the beginning of time. 

"Nature provides man with a ferment found in saliva. This ferment 
converts the starch of potatoes, wheat, corn, rice, oats, beets, carrots and 
all other starch-containing seeds and roots into sugar. By converting 
corn-starch through chemical treatment into glucose and by refining cane 
juice and beet juice, man serves notice upon his salivary glands that he 
has no use for them and shuns the assistance which nature asks them to 
render him. 

"So, today, we consume millions of tons of concentrated candy, con- 
fections, syrups and sweets of all kinds. The inevitable result is a 
gradual breaking down of the body's ability to make use not only of con- 
centrated sugar but of any kind of sugar and under the terrific strain 
the organs of control are finally smashed and in susceptible individual 
diseases, born of sugar and starch abuses, are permitted to break through 
and invade the body. 

"It is not astonishing that we now have a half million people in 
this country condemned to premature death by sugar. It is not astonish- 
ing that since the abnormal increase in the consumption of sugar the last 
generation has recorded a fifty per cent increase in diabetic affections. . . . 
There is good reason to believe that honey does not conduct itself in the 
body like refined cane sugar or beet sugar, and it is probable that maple 
sugar differs in like manner. Davidoff observed that honey was tolerated 
by the diabetic to whom sugar in any other form was poison." 



122 NORMAL WEIGHT— CORRECT EATING 

MODERN METHODS OF COOKERY 

The very finest of food may be spoiled by bad cooking. Through 
faulty preparation it may be robbed of its essentials to such an extent 
that by the time it reaches the table there is left little more than its 
skeleton. To serve the full purpose for which nature intended it, it must 
still retain its nutritive value intact when served. 

It is the duty of every housewife, every cook and everyone intrusted 
with the preparation and cooking of food for human consumption, to 
see that the food is of good quality and cooked in the best possible man- 
ner, since good nutrition depends on these, and on perfect nutrition de- 
pends normal health. 

Thanks to our modern cooking schools, our young girls are, many 
of them, acquiring a knowledge of cooking that will do much toward 
improving the physical and mental health of the coming generation. This 
branch of learning is of vital importance and should be made a compul- 
sory part of every girl's education. The antiquated cooking methods in 
vogue in so many homes today, are those that have been handed down 
from mother to daughter for generations past and inefficiency is ofttimes 
perpetuated in this way. 

Scientific methods of cooking, generally practiced, would work 
wonders in reducing the amount of sickness throughout our nation. Much 
disease would be prevented and the life period of mankind appreciably 
lengthened. And not only in cooking, but in food selection, is educational 
work of supreme importance, for the various refining and adulterating 
processes practiced by food factories are responsible for the undermining 
of bodily health as well as the faulty manner in which even the best of 
food is prepared and cooked in many homes. 

The mineral salts contained in various foods are of the utmost im- 
portance, as I have stated elsewhere. They are necessary to life, and in 
cooking foods it is of supreme importance that these be saved. The 
organic salts of lime, iron, phosphorus, potassium and other minerals are 
indispensable. They are necessary to the building and maintenance of a 
normal condition of the blood, bone, brain and various organs of the body. 



MODERN METHODS OF COOKERY 123 

Scurvy, pellagra, beri-beri and such diseases are caused by an insuffi- 
ciency of these mineral salts. And we have elsewhere seen how, by 
supplying these essential elements through vegetable and fruit juices, 
potato skin liquor, etc., deficiency ailments were quickly cured. 

It is not surprising that persons who still follow antiquated methods 
of cooking are not particular to save the mineral salts. This is because 
until a comparatively recent date writers on food subjects considered the 
"ash" contents (mineral salts) of food so small as to be of little signifi- 
cance. We now know that on account of their percentage of the total 
bulk of food being so small, it is all the more important that we use every 
effort to preserve them. 

In cooking vegetables, rice, etc., the water in which they have been 
boiled must be saved and served along with the remainder of the edible. 
In this way not only the most nutritive portion of the article is secured, 
but the food will have a far better flavor. It is a deplorable fact that 
but comparatively few cooks and housewives of America pay any atten- 
tion to this important branch of cooking. They are not to be censured 
too strongly, however, since most of the cook books in common use are 
lacking in scientific methods of cookery. 

Steaming is one of the very best methods of cooking. Not alone veg- 
etables may be cooked by this method, but practically all other foods. It 
is not even necessary to go to the expense of securing the modern steam 
cooking utensils which are on the market — some of which are arranged 
with compartments for cooking a number of foods at once — as an ordi- 
nary sauce pan and a colander and cover will fill the bill very nicely. 

One of the most desirable of all methods of cooking is with the double 
boiler. It is ideal for vegetables, as in this way they can be cooked in 
their own juices. It is not even necessary to add water as most vegetables 
contain an abundance of water; and with the double cooker there is no 
danger of burning or scorching the food, although a temperature of 212 
degrees Fahrenheit is reached. Fruits of all kinds, berries, etc., are far 
better when cooked in this manner. 

Another excellent method of cooking is with the fireless cooker. 
These may be procured at a moderate price and will prove highly satis- 



124 NORMAL WEIGHT— CORRECT EATING 

factory as well as economical in the long run. The flavor and nutritive 
value of food are obtained to perfection in this method. When the fire- 
less cooker is used the cooking is begun at the boiling point and continued 
over a comparatively long period at a gradually decreasing temperature. 
This is, in reality, the perfect method of cooking. 

In cooking, whatever method is employed, it is best to let the food 
cook slowly over a considerable period of time, rather than to cook it 
rapidly. As little water as possible should be used. When the food 
is done there should not be an excess of liquid remaining. This liquid 
will be found the most delicious part of the food and should always be 
served with it. 

Frying is a particularly bad method of cookery, owing to the indi- 
gestible nature of the food thus treated. Baking is an excellent method 
for meats, potatoes, squash, rutabagas and similar foods. Cereals should 
not be cooked quickly. They should be cooked in a double boiler, and 
from one to four hours of slow cooking is the best. 



High Blood Pressure 



POISONS circulating in the blood are the chief cause of high blood pres- 
sure. Their contact with the lining of the blood vessels results in the 
formation of excessive fibrous tissue. The evil effects are produced chiefly 
in the middle coat, to which the disease gradually extends. The hardened 
structures begin to contract, and later on these contracted arteries under- 
go a sort of chalky degeneration. 

The smaller arteries are first affected, and on account of their con- 
traction, insufficient blood is delivered to the parts they are supposed to 
supply. In the beginning of the disease the blood pressure rises only 
slightly above normal. As additional blood vessels become involved the 
pressure becomes greater because the area for circulation is diminished; 
this being nature's compensatory measure in endeavoring to distribute 
a proper amount of blood to the various organs of the body. In this con- 
nection it is interesting to note that the blood pressure is never higher 
than is required to secure the proper pressure for each organ. 

There are many causes which are responsible for high blood pressure. 
Prominent among these are tea, which contains tannic acid, and coffee, 
containing caffein — both poisons. You will more readily grasp the signi- 
ficance of this statement when it is stated that caffein is a drug that is 
sometimes administered by doctors to patients whose blood pressure is 
low. Keliable authorities state that a cup of strong coffee contains as 
much as four grains of caffein, which by the way, is double the amount 
a doctor would give for a single dose ; two or three grains being the usual 
amount given, and five grains an emergency dose. There is even twice as 
much poison in a cup of coffee as there is in a cup of beer. 

The nicotine of tobacco is another fruitful cause of high blood pres- 
sure. It is claimed that one cigar will raise the blood pressure twenty 
points inside of a half hour. Alcohol produces deterioration of the mus- 
cles of the blood vessels and heart. This results in hardening of the 
arterial walls. Thus wine, beer, cider, etc., although their alcoholic con- 



126 NORMAL WEIGHT— CORRECT EATING 

tent is comparatively small, are capable of great damage if taken in suffi- 
cient quantities, to say nothing of the danger they lay one liable to in their 
tendency to lead to stronger drink. Meat is another frequent cause of 
high blood pressure when eaten in too great quantities, on account of the 
uric acid it contains. 

It may be stated that elasticity in a blood vessel is one of its most 
indispensable qualities. When a sclerotic blood vessel is placed under a 
microscope there is found a decay — a breaking down of the muscular and 
yellow elastic coats of the tubes. In their places we find fibrous tissue 
and lime. The heart pumps approximately four ounces of blood into the 
aortic "main" at each stroke and it is necessary that the arteries expand 
with each wave, thereby acting as shock absorbers for the delicate walls 
of the capillaries. Only in this way can the "spurts" be transformed 
into an even, steady flow. 

When the resilient tissues in the walls of the smaller arteries have 
been transformed into tough, fibrous tissues, the capillaries are but half 
filled one moment and unduly filled the next. For this reason there is 
not a proper blood supply to the cells of the body. The absorption is 
incomplete and disrupted. The regions of the body they are intended to 
supply with the life-giving fluid are insufficiently nourished and as a 
result they gradually become wasted and shriveled up. 

For example, when the brain or the kidneys or the liver have extra 
work to do they send out an emergency call for extra blood to enable 
them to perform it properly. But in their stiffened and hardened condi- 
tion the arteries are powerless to respond to the call, because their elas- 
ticity and consequent power of adapting themselves to emergencies has 
been lost. What is the result ? The victim of the hardened arteries gets 
easily out of breath, becomes easily excited or fatigued and stands any 
kind of sudden or violent shock badly. And when the excitement or 
shock is severe enough it frequently happens that the overtaxed artery, 
unable to withstand the strain of the extra rush of blood, ruptures under 
the strain. This is what is known as a stroke of apoplexy. It usually 
occurs in the brain and causes paralysis, although it may occur in any 
other part of the body. 



HIGH BLOOD PRESSURE 127 

• 

It was formerly supposed that hardening of the arteries occurred 
only in old age — that it was distinctly an "old age" disease, one of the 
inevitable changes of advanced years. But as we learned more about it 
we found that it began to appear at any age after adult life was reached, 
and that it might occur in blood vessels supplying any region or organ of 
the body. For some time it was regarded as a sign of premature old age. 
This theory was responsible for the saying, "A man is as old as his 
arteries. ' ' 

Eventually we awoke to the fact that it is actually a disease, due 
to four or five principal causes. And we further became convinced that 
by the avoidance of these causes it could be prevented, or in any event 
its appearance be postponed to a good old age, except in some cases where 
family tendency and heredity play a part. 

The symptoms of arteriosclerosis are many in number and of great 
variety. When it occurs in the blood vessels supplying the kidneys it 
produces one of the most serious forms of Bright 's disease, known as 
chronic nephritis. If involving the liver, one of the most obstinate forms 
of dropsy is developed. In cases where the pancreas is involved, chronic 
dyspepsia or diabetes, is the result. If it occurs in the arteries leading 
to the brain, a paralytic stroke or softening of the brain results. When 
the condition is general throughout the body, a gradual degeneration, 
with dilation and eventual failure of the heart muscles is experienced. 
This is on account of the greater resistance they are compelled to over- 
come in driving the blood through non-elastic tubes, as has been hereto- 
fore explained. 

If the vessels that supply the lungs become hardened and shrunk, 
chronic purulent bronchitis, asthma, and eventually senile pneumonia 
will result. To sum it all up, it is a safe assertion that arteriosclerosis 
plays an important part in nearly fifty per cent of the deaths after the 
age of forty-five has been reached, yet in all these cases the causes which 
are responsible for it could, to a large extent, be avoided. 

As before stated, there are four or five principal causes for this 
condition. Prominent among these are: The infectious diseases of 



128 NORMAL WEIGHT— CORRECT EATING 

childhood; the infections of young adult life, such as rheumatism, typhoid 
and tuberculosis; alcoholic drinks and other forms of dissipation, gon- 
orrhea, syphilis; muscular overstrain, overwork and chronic fatigue. In 
any event it is caused from a toxin, which may be either the toxin of 
alcohol, the toxin of fatigue or the toxin of infectious disease. 

Arteriosclerosis was not recognized as a distinct and separate disease 
in itself, even by physicians, until some thirty or forty years ago. There- 
fore statistics purporting to show the degree of its prevalence more than 
twenty years ago would be of no value by way of comparison in an effort 
to determine the correctness of the statement that it is rapidly increasing. 
It seems a much more plausible fact that the increasing recognition of the 
disease has merely been mistaken for the alleged increase of arterio- 
sclerosis. 

One thing is certain that it is neither a comparatively new disease nor 
a special penalty of modern civilization, as has been widely claimed. Per- 
fect specimens of the change in the arteries are to be found in the Egyp- 
tian mummies of the fifth dynasty, of the twelfth century before Christ. 
Furthermore, it occurs earliest and in the severest forms among semi- 
civilized and barbarous peoples, and among the lowest of the social classes 
in civilized countries, at the present day. Therefore, even though it may 
be on the increase, we have no evidence at hand to either substantiate or 
refute the claim. 

Among the best preventives of arteriosclerosis are properly selected 
food, fresh air and outdoor exercises in moderation. Poor or improperly 
selected food and overwork are perhaps the most frequent cause of the 
disease, as hospital studies have shown. The person in whom arterio- 
sclerosis has developed may expect to check further progress of the 
disease by careful attention to the diet, avoiding overstrain and taking a 
reasonable amount of moderate exercise in the open air. Plenty bf milk, 
butter, ripe fruits and fresh vegetables should be included in the diet. 
Care must be taken to avoid all poisoning from pus pockets, particularly 
at the roots of teeth, in the nose and tonsils. 

A persistent high blood pressure wears out the heart by compelling 
it to do an extraordinary amount of work, thereby leading to dilation of 



THE BODY'S FILTRATION PLANT 129 

the heart and heart failure. When the blood pressure is raised to two 
hundred the heart is compelled to do more than twice the amount of 
work necessary at one hundred. This wears out the heart rapidly. It is 
common to find the heart, kidneys and blood vessels simultaneously 
diseased, so-called cardio-vascular-renal disease. In such cases prompt 
and persistent attention is necessary. 

KIDNEYS FILTRATION PLANT OF BODY 

The blood is the life stream, in fact the life giver of the human body. 
It supplies every organ with life. It feeds and sustains the life of the 
bones, tissues, muscles and flesh. "Without it life would be impossible, 
even for the smallest fraction of a second. And no matter what disease 
there may be in the body, it is carried in the blood. 

When we realize the absolute necessity of the blood in maintaining 
life it will be easy to understand the importance of the kidneys, through 
which the blood is required to filter continuously, day and night. Every 
drop of blood in one's body passes through the kidneys once in every 
seven minutes. Just as water is filtered and the impure properties 
removed, so is the blood filtered through the kidneys, whereby the pois- 
onous waste matter is extracted and passed off through the urine, leaving 
the blood purified to continue its work of feeding and revitalizing the 
various parts and tissues of the body. 

This filtering process takes care of the blood's impurities in a satis- 
factory manner until the blood becomes overcharged with toxins from 
overeating, or from wrong proportions or combinations of foods. Then 
the kidneys have more than they can do. They begin to accumulate the 
poisonous matter in greater quantities than they can eliminate. A portion 
of it remains in the blood and is carried back into the system to con- 
taminate heretofore healthy flesh and tissue. Rheumatism and various 
other diseases then manifest themselves. 

Another portion of this toxin remains in the kidneys, causing them 
to weaken and finally break down under the added strain. Kidney trou- 
bles will then develop, which if not corrected in time by a revised diet, 
may develop into serious consequences. In this connection it is note- 



130 NORMAL WEIGHT— CORRECT EATING 

worthy that physicians admit that Bright 's disease claims more victims 
annually than any other disease outside of tuberculosis. And it is safe 
to assume that every case of Bright 's disease could have been avoided by 
resorting to a proper menu in time. 

A most excellent precaution for everyone to observe is to have an 
analysis of the urine made every three or four months by a reputable 
physician, or by a bureau that makes a specialty of it. (There are a num- 
ber of the latter — making a nominal yearly charge for the service.) 
This, if begun in time and continued regularly, will give timely warning 
of encroaching kidney disorders, and if a corrective diet is then adopted 
serious and fatal consequences may be avoided. 

APPENDIX AN IMPORTANT ORGAN 

It is estimated that perhaps more than a million persons have had 
the appendix removed either by a primary operation, or incidental to 
some other operation. Each of these persons has lost a valuable and 
necessary organ, although not all authorities may agree with this state- 
ment. It is claimed that a great many surgeons have for years made 
removal of the appendix a part of the regular routine in all of their 
abdominal operations. 

Many claim the appendix to be a useless appendage, but such is not 
the case. It is a highly important organ of the human body; and as 
pointed out by Andrews and others some years ago, it constitutes an 
important part of the lubricating apparatus of the colon. Its loss greatly 
detracts from the proper functioning of the colon and constipation follows 
as an almost inevitable result. 

From the appendix there is emitted into the ascending colon a film 
of mucus which spreads over the contents, oiling it, so to speak, and 
thereby allowing it to slide along easily over the mucus membrane. This 
prevents the clogging which would otherwise take place in the pockets 
and folds of the colon. Mucus is also supplied along the lining of the 
colon by numerous small glands; yet the appendix serves as the main 
lubricating system, the mucus being stored up in it and then released 



HEART DISEASE 131 

from it, in the quantities and at the times needed, to facilitate the moving 
along of the fecal matter. 

There are, of course, cases where removal of the appendix is posi- 
tively necessary ; as, where it has become diseased to such an extent that 
repair is impossible. But the majority of removals are unwarranted and 
every case of diseased appendix can, if taken in time, be cured by a proper 
diet, in conjunction with the judicious use of enemas. The regular appli- 
cation of my Mechanical Fat Remover will have a decidedly beneficial 
effect in such cases by stimulating the muscular movements in the intes- 
tinal tract, thereby assisting in the removal of the obstruction which is 
the fundamental cause of the trouble. 

HEART DISEASE 

Refined food and heart disease are brothers in crime, so to speak. 
They nearly always go hand in hand. Insurance statistics show that 
heart disease is constantly on the increase in the United States, and it 
will continue to be just so long as we persist in a diet that is deficient in 
the vitally necessary mineral salts. The heart is always dilated following 
an exclusive, prolonged diet of refined food. 

According to McCann: "In the food deficiency disease described 
as 'beri-beri' the heart is always involved, just as it was involved aboard 
the Kron Prinz Wilhelm. In the same disease which confused commen- 
tators, sometimes called ' acidosis, ' sometimes ' pellagra,' sometimes 
'edema/ sometimes 'neuritis/ sometimes 'general breakdown/ the heart 
is always involved for the same reasons and from the same causes. 

"It is peculiarly noteworthy that the recorded increase in 'heart 
disease' runs parallel with the system of milling introduced in the 
United States about 1879. Numerous instances, some of which we shall 
examine, are on record, indicating that a deficiency of iron, phosphorus, 
potassium, calcium and the other mineral salts, colloids and vitamines 
always associated with these salts in unmanipulated milk, butterfat, 
cereals, fresh vegetables, greens and fruits leads to numerous forms of 
physical disorder in which 'heart trouble' is one of the constant factors. 



132 NORMAL WEIGHT— CORRECT EATING 

"Many cases are on record proving that where offsetting foods are 
entirely missing from a refined food diet, the heart becomes involved in 
from forty to sixty days. Many other instances are on record showing 
that where offsetting foods are consumed to an extent sufficient to retard 
the progress of mineral starvation, the development of the disease is 
delayed accordingly." 

RECOMMENDED AND PROHIBITED FOODS 

In the Commoner Chronic Ailments 

BRIGHT 'S DISEASE 

May Take 

SOUPS. Weak broths with rice or barley, thin vegetable soups. 

FISH. Fresh fish, boiled or broiled, raw oysters, raw clams. 

MEATS. Beef, mutton, lamb, poultry, all sparingly. 

FARINACEOUS. Hominy, oatmeal, wheaten grits, rice, with milk, sparingly, 
stale bread, whole wheat bread, toast, milk toast, biscuits, macaroni. 

VEGETABLES. Potatoes, peas, beans, spinach, cabbage, cauliflower, tomatoes, 
onions, lettuce, watercress, mushrooms. 

DESSERTS. Rice and milk puddings, stewed apples, stewed pears, berries. 

FRUITS. Ripe apples, pears, grapes, berries. 

FLUIDS. Pure water, fresh buttermilk, Bulgarian sour milk, milk with hot 
water, equal parts, whey. 

Must Not Take 

Strong meat broths and extracts, fried fish, pork, corned beef, heavy bread, 
batter cakes, asparagus, celery, hashes, stews, gravies, strong condiments, such 
as curry, pepper, mustard, radish, etc.; cakes, pastry, ice cream, malt or spir- 
ituous liquors, cranberries, fruits with kernels. 

DIABETES 

May Take 

SOUPS. Soups or broths of beef, chicken, mutton, veal, oysters, clams, terra- 
pin or turtle (not thickened with any farinaceous substances), beef tea. 

FISH. Shell fish and all kinds of fish, fresh, salted, dried, pickled, or other- 
wise preserved (no dressing containing flour). 



RECOMMENDED AND PROHIBITED FOODS 133 

EGGS. In any way most acceptable. 

MEATS. Fat beef, mutton, ham or bacon, poultry, sweetbreads, calf's bead, 
sausage, kidneys, pig's feet, tongue, tripe (all cooked free of flour, potatoes, bread, 
or crackers). 

FARINACEOUS. Gluten porridge, gluten bread, gluten gems, gluten biscuits, 
gluten wafers, gluten griddle cakes, almond bread or cakes, bran bread or cakes. 

VEGETABLES. String beans, spinach, beet-tops, chicory, kale, lettuce plain 
or dressed with oil or lemon juice, cucumbers, onions, tomatoes, mushrooms, aspar- 
agus, oyster plant, celery, dandelions, cresses, radishes, pickles, olives. 

DESSERTS. Custards, jellies, creams (all without sugar); walnuts, almonds, 
filberts, Brazil nuts, cocoanuts, pecans. 

FLUIDS. Pure water, Bulgarian sour milk, lemonade, lemon juice (no sugar). 

Must Not Take 

Liver, sugars, sweets or starches of any kind, wheaten bread or biscuits, corn 
bread, oatmeal, barley, rice, rye bread, arrowroot, sago, macaroni, tapioca, vermi- 
celli, potatoes, parsnips, beets, turnips, peas, carrots, melons, fruits, puddings, 
pastry, pies, ices, honey, jams, sweet or sparkling wines, cordials, cider, porter 
lager, chestnuts, peanuts. 

DIARRHEA. 

May Take 

SOUPS. Milk soup well boiled, clam juice, beef tea. 

MEATS. Scraped fresh beef or mutton well broiled, sweetbread, beef juice 
from freshly broiled steak (all sparingly). 

EGGS. Lightly boiled or poached on dry toast, boiled white of egg. 

FARINACEOUS. Rice, sago, macaroni, tapioca, arrowroot, dry toast, milk 
toast, toasted crackers. 

DESSERTS. Milk puddings, plain, with sago, rice, tapioca or arrowroot (no 
sugar). 

FLUIDS. Tea, toast water, boiled milk. 

Must Not Take 

Oatmeal, wheaten grits, fresh breads, rich soups, vegetables, fried foods, fish, 
salt meats, lamb, veal, pork, brown or graham bread, fruits, nuts, pies, pastry, 
ice cream, ice water, sugars, sweets, custards, malt liquors, sweet wines, iced 
drinks. 



134 NORMAL WEIGHT— CORRECT EATING 

LIVER TROUBLES 

May Take 

SOUPS. Thin vegetable soups with a little bread or cracker, light broths, 
oyster broth. 

FISH. Boiled fresh cod, bass, sole or white fish, raw oysters, soft part. 

MEATS. Tender lean mutton, lamb, chicken, sweetbread, all sparingly. 

FARINACEOUS. Oatmeal, hominy, tapioca, sago, arrowroot, all well-cooked, 
whole wheat bread, graham bread, dry toast, crackers, zwieback, all sparingly. 

VEGETABLES. Nearly all fresh vegetables, well-baked or boiled potato once 
a day, dandelions, green salads with French dressing. 

DESSERTS. Plain milk puddings of tapioca, sago or arrowroot; prunes, un- 
cooked, soaked in water for 24 hours. 

FRUITS. Fresh ripe peaches, pears, grapes, strawberries, if agreeable; ripe, 
tender plums. 

FLUIDS. Hot water, pure water, Bulgarian sour milk or buttermilk. 

Must Not Take 

Strong soups, concentrated meat extracts, rich made dishes of any kind, hot 
breads, preserved fish or meats, red meats, curries, fats, sugar, herrings, eels, 
salmon, mackerel, sweets, creams, dried fruits, nuts, pies, pastry, cakes, peppers, 
spices, mustards, radish, horseradish, raw onions, water cress, celery, malt liquors, 
sweet wines, champagne. 

PHTHISIS 

May Take 

SOUPS. Turtle soup, oyster soup, clam or chicken broth, puree of barley, rice, 
peas, beans, cream of celery or tomato, whole beef tea, peptonised milk gruel. 

FISH. All kinds of fresh fish, boiled, broiled or baked, oysters and clams 
raw (soft portions), also roasted or steamed or broiled. 

MEATS. Rare roast beef or mutton, lamb chops, tender steaks, hamburger 
steak (rare), ham, fat bacon, sweetbread, poultry, raw pulped mutton, or beef 
(scraped, pounded, put through sieve), or meat juice from slightly broiled steak. 

EGGS. Raw, soft boiled, poached, any way acceptable except fried or hard 
boiled. 

FARINACEOUS. Oatmeal, wheaten grits, cornmeal mush, hominy, rice, with 
milk or cream, whole wheat bread, corn bread, milk toast, biscuits, muffins, gems, 
etc, 



RECOMMENDED AND PROHIBITED FOODS 135 

VEGETABLES. Nearly all if non-irritating, potatoes, baked, boiled, creamed; 
fresh green peas, beans, spinach, onions, asparagus, tomatoes, all well-cooked, 
preferably steamed, to avoid loss of salts in boiling, lettuce, celery. Cream, butter, 
best olive oil may be used freely if agreeable. 

FRUITS. Fresh ripe fruits as desserts, or taken in morning or early part of 
the day; grapes, peaches, pears, etc. 

FLUIDS. Fresh milk, freely, sipped slowly, taken plain, with cream added; 
buttermilk, Bulgarian sour milk, cocoa, pure water. 

Must Not Take 

Fried foods, salt fish, hashes, gravies, highly seasoned dishes, veal, pork, 
carrots, parsnips, cabbage, beets, turnips, cucumbers, macaroni, spaghetti, sweets, 
pies, pastry, sweet wines. 



FRESH AIR AND SUNSHINE 

''Hardly less essential than sleep is sunshine and the open air. There 
are some men and women who do not manage in six months to be out in 
the open sunshine for as much as an hour. 

"These same individuals have been taught that the energy conveyed 
to man and to all animal and plant life by the sun is what makes for vital- 
ity, health and vigor, yet they ignore this fact, living on merely as they 
and their fathers have been accustomed to do, namely, indoors, in shadows 
and half-lights. 

"Sunshine helps to remove and burn up bacteria, corruption, decay 
and disease, and to restore lost force, energy and power to animal and 
plant tissue. Therefore, to remain young in spirit as well as smooth of 
brow, fare you forth as much as you can in the sunshine of the fresh out- 
doors." — Dr. Leonard Keene Hirshberg. 



Some Rules to Observe 

/^OOKED fruit (sugared and creamed), jellies, preserves, butters, mar- 
malades, etc., should not be eaten with any kind of bread, toast, 
cereals or starch in any form. 

It is all right to eat fresh fruits with starchy foods, but it is best to 
eat only well ripened and sweet or sub-acid fruits. When there is severe 
irritation of the stomach starch and fruits should not be combined. In 
fact, the use of all starchy food, such as grain and potatoes, should be 
discontinued until the irritated condition has disappeared. 

Canned goods should not be used when it is possible to secure fresh 
foods. The same is true of smoked and cured meats, excepting bacon, 
which may be used with starchy foods, being mostly fat, but not proteid 
as other meats. 

Never eat between meals if you expect to keep your state of health 
at its best. Don't eat unless you are hungry, and remember that appetite 
and hunger are two vastly different things. Don't eat without a keen 
relish, and not then unless perfect comfort has been experienced since your 
previous meal. 

Stewed tomatoes cause a great deal of discomfort in many persons. 
This comes from eating them with starchy foods, which should not be done. 
Raw tomatoes may be taken with starchy foods. 




GALL 
DLADDER 

DUODENUM 

TRANSVERSE. 
COLON 



ASCENDING \ 
COLON 



CAECUM .. 

VERMIFORM. 
APPENDIX 

SPHINCTER . 
MU5CLE5 



5T0MACn 



SMALL 
INTESTINE 

DE5CENDIN6 
COLON 



ID 

FLEXURE! 

RECTUM 

ANUS 



THE ALIMENTARY TRACT 




NATURE'S MOST WONDERFUL LABORATORY 



The Modern Fountain of Youth 

THE goat is nature's most wonderful laboratory. 
She takes the browse of the pasture, the tender 
grasses and roughage of the field, and by her magic 
art converts them into mankind's most palatable and 
highly nutritious food. In her milk is embodied that 
vital food element so essential to human life, which 
cannot be found elsewhere. 

Verily, the goat is the twentieth century Fountain 
of Youth, that mysterious something which men 
have eagerly sought for centuries past. Her milk is 
more valuable than gold and precious stones; for it 
brings roses to the cheeks and the glow of health- 
light to the eyes of languished child and adult. Her 
milk is the nearest approach to mother's milk, with 
its life-giving properties that make for the highest 
mental, moral and physical development of the hu- 
man race. 

Let all, therefore, do their utmost toward the up- 
building of the goat industry in this country. 



Healthfulness of Goats' Milk 

ONE of the great problems confronting the American people today is 
that of getting good, pure milk. Absolutely pure milk is one of 
the most wholesome of foods. It is man's first food, and he is more or 
less dependent upon it all through life. On account of the great liability 
to infection among cows, there is the ever-present danger of unwholesome 
milk, when obtained from this source. 

It is a fact, known to all who have made a study of the subject, that 
goats are practically immune from all of the infectious diseases to which 
cows are subject. Furthermore, goats' milk contains about twice the 
nutriment of that of cows. And herein lies the solution of the perplexing 
milk problem. That is why I advise the use of goats' milk in all cases 
where it is possible to procure it, and why the unbiased milk authorities 
in this and other countries strongly recommend it in preference to cows' 
milk. 

All prominent foreign writers agree as to the value of goats' milk, 
not only for invalids and children, but as well for cooking and table use. 
By many of them it is regarded as highly beneficial when taken medicin- 
ally for certain diseases. It is a well established fact that goats' milk is 
at all times free from the germs of tuberculosis. It is especially adapted 
to the use of infants on account of its similarity in composition to mothers' 
milk, and we have on record numerous instances where success was met 
with in its use in the cases of children who were rapidly wasting away. 
It is used extensively in foreign hospitals for patients suffering from 
tuberculosis and stomach troubles. 

The milk of goats is very easily digested and has a most delicious, 
creamlike taste. The fat globules are very small and the cream rises 
slowly on the milk. A misconception exists among many persons as to 
the flavor of goats' milk, because they have often heard that it has a 
strong, acrid taste. This is a mistaken idea, however, for when proper 
cleanliness in milking is observed and the goats are correctly fed, their 



SOLVING THE MILK PROBLEM 139 

milk is far superior in taste to that obtained from cows. If the animal 
has been properly fed and the milk is drawn in a perfectly clean state 
and kept in a clean place, it is a most delicious food. 

It is a well understood fact that wrong feeding of cows will result 
in badly flavored milk. The same is true of goats. The idea that goats' 
milk has a disagreeable flavor perhaps originated with persons who 
drank the milk in certain foreign countries, where the goats are allowed 
to roam at will, feeding upon such weeds and plants and generally bad 
foods as they are able to secure. The milk from animals fed in this man- 
ner would most naturally be of bad flavor. The same result would be 
experienced with the milk from cows that were forced to feed in this 
manner. As indicative of the high quality and delightful flavor of goats' 
milk, a number of prominent authorities are here quoted. 

"Many persons are impressed with the idea that this (goats') milk 
has a peculiar flavor, but this impression is entirely erroneous, for when 
drawn clean from an animal in health it resembles cow's milk, both in 
taste and appearance, the only difference being that it is richer, thicker, 
and slightly sweeter, containing as it does a larger proportion of sugar 
and cream and less water." — Pegler. 

"The milk from goats fed upon what an English meadow or road- 
side yields has no flavor to distinguish it from cow's milk, except, per- 
haps, its extra sweetness and creaminess; in short it is only distinguish- 
able by its superiority." — Hook. 

"An after taste of goat's milk, according to statements of veter- 
inarians, should not exist, and if any such taste or smell exists it must be 
traced to unclean stables or bad feed. Even cow's milk very frequently 
smells badly under these conditions." — Milch-Zeitung. 

"It (the milk) possesses a singular but not unpleasant sharp taste, 
the strength of which varies with the feeding and keeping. The better 
the feed, the cleaner the bedding, the better ventilated the stall, and 
the more painstaking care, just so much more pleasing will be the taste 
of the milk. The goatish taste is always to be attributed to the lack of 
attention to one or more of these points." — Dettweiler. 



140 NORMAL WEIGHT— CORRECT EATING 

"Innoxious, uninfectious, sanitary nourishment for the infant, the 
child, the invalid, and the aged, has been until recently a reflective prob- 
lem for the medical man as well as the layman. All the different stages 
of our existence depend not only upon nourishment, harmless in character, 
but its perfect assimilation for best results. The ideal food for our pur- 
pose is human milk, from healthy, unimpregnated mothers. Its only 
substitute of equal value is now offered and can be supplied from ma- 
tured, healthy, unimpregnated milch goats. It is the only and reliable 
wholesome milk in reach. The statistics of the world are against the use 
of cow's milk today for food in the above mentioned classes. 

"The fourth annual report of the District of Columbia Association 
for the Prevention of Tuberculosis, and this is from the most reliable 
and highest source of information in the United States, tells us that 
one-fourth of all cases of tuberculosis among children under sixteen 
years of age, and one-eighth of all fatal cases under frve years of age, 
are due to bovine tuberculosis. And among children fed exclusively on 
cow's milk, nine out of ten cases of fatal tuberculosis revealed that five, 
or 55 per cent, were due to bovine infection. The most noted author- 
ities of Europe and America agree that the qualities of goats' milk lie 
in its chemical composition, its immunity from the danger of carrying 
the germs of tuberculosis make it the "ne plus ultra" of all foods. As a 
prophecy, remember that the goat will be the foster mother and the wet 
nurse of generations yet unborn."— Louis G. Knox, M.D., D.V.S. 

A prominent Buffalo physician says : "I take great pleasure in com- 
mending goats' milk for the infant where other foods fail. I have resorted 
to goats' milk feeding in quite a few cases, and only recently have fed 
two premature (seven months gestation) infants on this food with the 
most flattering results." 

A happy mother, Mrs. George Hoffman, wrote: "We cannot .speak 
too highly of the use of goats' milk for premature infants. Our boy at 
one month old weighed 3% pounds, and at three months (after using the 
goats' milk from the McKeand farm) weighed eight pounds." 

The fact that the goat is immune from the germs of tuberculosis 
seems to have been quite definitely established. An eminent physician 



SOLVING THE MILK PROBLEM 141 

« 
of Paris reported that he had inoculated goats with the virus of tuber- 
culosis and that none had exhibited any indications of having contracted 
the disease. He further reported that he had never found infection of 
any similar malady in the goat family. It is now conceded by the most 
eminent writers that milch goats are entirely free from liability to any 
of the diseases prevalent among other farm animals, except foot and 
mouth diseases. 

In many foreign countries today the goat is the chief source of sus- 
tenance among the inhabitants. In the United States the goat industry 
is of comparatively recent date. One of the reasons for this has been the 
unwillingness of people of foreign countries to dispose of their best milk- 
producing stock. However, some very excellent strains are now being 
developed in this country and the goat industry in the United States 
is rapidly attaining the place of prominence it so richly deserves. Physi- 
cians are doing much toward helping along the development of this indus- 
try, for they have found goats' milk is invaluable in the treatment of in- 
valids and babies, where nothing else would agree with them. 

Milch goats adapt themselves very readily to climatic conditions in 
the United States. The Swiss Toggenburgs, Swiss Saanen, Spanish 
Maltese and Nubian Cross bred goats are among those which are very 
profitably bred in this country. These do as well as the Angora in this 
country and are proving much more profitable. A government milch goat 
farm was located in 1909 a few miles from Washington, D. C. The idea 
was to study the possibility of producing useful milch goats from native 
stock, using sires of imported blood. Over five pounds of milk a day, on 
an average, has been realized from a single doe on this farm. 

Goats' milk possesses greater food value than cows' milk, as it con- 
tains a greater amount of proteid. Babies that are bottle-fed on cows' 
milk are as a rule, underfed, owing to the lack of proteid, because un- 
diluted cows' milk cannot be digested properly by an infant under ten 
months of age. In "The Wasting Diseases of Infants and Children," by 
Dr. Eustace Smith, we find the following: "With some children, in spite 
of all possible precautions, cows' milk, however carefully it may be pre- 
pared and administered cannot be digested. ... In such cases, if 



142 NORMAL WEIGHT— CORRECT EATING 

there are objections to a wet nurse, recourse must be had to milk of some 
other animal, and preference should be given to a milk which contains 
a smaller proportion of casein than found in the milk of the cow, such as 
goats' milk." 

An excellent rule for modifying goats' milk for infants is the follow- 
ing, based on a 5 per cent fat basis: First month — goats' milk, % ounce; 
boiled water, % ounce; lime water, % to % ounce. Second month — 
goats' milk, l 1 /^ ounces; boiled water, 1^ ounces; Mead's Depti Maltose, 
1 teaspoonful. Third month — goats' milk, 3 ounces; boiled water, 1 
ounce; Mead's malt sugar, y 2 teaspoonful. Fourth month — goats' milk, 
5 ounces ; boiled water sufficient to make 5 per cent fats. During the first 
month, gradually diminish the amount of lime water until second month 
is reached. Each month, after the fourth month, gradually increase the 
amount of the feeding one-half to one ounce a month until eight ounces is 
reached. This quantity will satisfy the child until the twelfth month is 
reached. 

The above modifying rule is given by the eminent authority, Charles 
E. Ide, M.D., who says : "My experience has been so satisfactory in using 
goats' milk that I want to recommend it generally to the medical pro- 
fession.' ' 

Dr. Demande, director of the sanitarium at Haelbert, Belgium, has 
been quoted as follows: "It is not only that among the 300,000 goats of 
Belgium there is probably not one affected with tuberculosis, while among 
the cows there might be anything between 50 per cent and 75 per cent of 
animals suffering or showing signs of this disease. Goats' milk being 
wholesome and beyond suspicion, there is no need to sterilize it. It may 
be taken raw, still palpitating with those mysterious forces which con- 
stitute life, whilst cows' milk, which needs to be boiled, sterilized — 
killed, in fact — is a congealed, defunct liquid. 

"D'Escherisch, who has studied comparatively fresh milk and ster- 
ilized milk, has shown that milk is not merely a nutritive liquid, but 
that it is clear that children that are delicate have need of the fer- 
ments contained in raw milk, and are quite incapable of digesting milk 
rendered inert by sterilization.' ' 



SOLVING THE MILK PROBLEM 143 

• 

Dr. Demande has reported a number of cases that have come under 
his personal observation, in which children who seemed doomed to an 
early death while being fed on cows' milk, grew up strong and healthy 
by the use of goats' milk. 

An interesting case was reported by G. H. Wickersham of Wichita, 
Kansas, as follows : ' ' It is not necessary to go outside of one 's neighbor- 
hood to learn of many cases of malnutrition. A recent case coming under 
the writer's observation is typical. A four months' old baby could not 
keep cows' milk, modified cows' milk or any of the commercial baby 
foods on its stomach. It became very weak and its life was despaired of. 

"As a last resort it was sent to a baby hospital where a wet nurse 
was available, but the baby continued to fail and after the baby had lost 
six ounces in weight it was sent home as hopeless. The original doctor 
gave the case up. Another doctor recommended trying goats' milk. A 
very limited amount of goats' milk was obtained, and, strange as it may 
seem, the baby retained it, although it was fed without diluting or modi- 
fying. In two days it had gained two ounces and in five days, five ounces. 
The baby has now gained a pound. An attempt was made to change to 
cows' milk, because the available supply of goats' milk was insufficient, 
but the baby could not retain it." 

When the profitable nature of goat raising and the great economy 
in keeping them for milch purposes becomes more generally known in 
this country, this industry will experience rapid forward strides. It has 
been convincingly demonstrated that seven or eight goats can be kept 
on the same quantity of feed that one cow will require. Each goat will 
give from two to five quarts of very fine, rich milk per day, each quart 
of which is equal in richness to two quarts of average cows ' milk. 

The goat is the ideal milk producing animal for the family of mod- 
erate means and the practicability of raising them is not confined to the 
farm, or to homes having large acreage. Persons of modest means, 
living in the cities, will find the plan of keeping them in the back yards 
entirely feasible. Enough material can be provided on a city lot to feed 
a couple of good milch goats practically the year around. They should 
have a good variety of grass and vegetation of various descriptions. 



144 NORMAL WEIGHT— CORRECT EATING 

A good, dry shelter should be provided for them. While they will do 
well on almost .any kind of vegetation, being especially fond of fallen 
leaves and weeds of all kinds, yet they must not be permitted to subsist 
entirely on a diet of weeds or other rank herbage, or the milk will have 
an unpleasant taste, just the same as cows' milk would be tainted by a 
similar exclusive diet. If they are not being used for milking purposes 
they can be permitted to eat whatever they like. By properly regulating 
the birth of the kids, two goats will provide the average family with milk 
throughout the entire year. 

"As to the question of human nourishment, the goat occupies an 
important position. It yields a wholesome nourishment for the family, 
serves as a useful and agreeable occupation for wife and children, and 
awakens in its owner a desire for industry and a spirit of frugality. So 
long as the working man is happy in the possession of a business, has a 
small bit of ground to call his own, and a profitable domestic animal, 
just so long will he be an opponent of social strife ; a careful provider for 
his family, and an adherent of some recognized creed." — Hilpert. 

1 ' In Saxony the goat plays an important role as the source of the milk 
of the household ; likewise that the homes that are here under considera- 
tion belong to that class of people who are without much means. Espe- 
cially in the industrial districts of the mountains, with a preponderance 
of the smaller manufactories, the goat is the supporter of the family — 
in a broad sense, of the people among which it finds its manifold uses. 
In this way it comes about that goats' milk is such a universally estab- 
lished food material and one of which the people have become so fond, 
that they will pay the same price (or in many places even a pfenning 
higher price) for it than for cows' milk, which latter serves to help out 1 
when there is a scarcity of goats' milk. The reason for this may be found 
in the higher nutritive value of goats' milk, and the assertion is often 
made here that anyone who has become accustomed to the use of goats' 
milk for coffee feels it a degradation if he is compelled to be content with 
cows' milk in its stead, which is not so pleasant to the taste and is poorer 
in fat than goats' milk. But the goat is beginning to rise in prominence 
and gain in numbers in highly developed, thickly settled districts where 
the people are more prosperous." — Dettweiler. 




"HOOSIER BOY" 

The pride of the Saanen herd of the Dr. Loughney Goat Ranch, near 
Seattle, Wash. One of the finest pure-bred, naturally hornless Saanen 
bucks in America. Registration number 1.565. A. M. G. R. A. Sire. Franz 
Rex, number 912. Dam. Swiss Maid, number 375. See page 172. 




THE BLESSINGS OF HEALTHY CHILDHOOD 



Feeding and Care of Children 

IN the milk of all healthy mammals there is present a certain prophy- 
lactic quality which protects the nursing young, and affords the best 
preventive of stomach and bowel diseases. There are properties present 
in the milk and blood of animals which have the power to destroy bac- 
teria. These properties in milk are not destroyed by digestion, unless the 
milk is boiled, in which case it loses this natural protective property. 

The oldtime theory that a pregnant woman should "eat for two" 
has been exploded long ago. "Eating for two," in this case amounts to 
nothing more nor less than "overeating." And overeating is certain to 
produce enervation on account of the faulty elimination it establishes, 
thereby preventing the various organs from functioning properly. "Eat- 
ing for two" is, when viewed from any angle, a costly procedure for the 
expectant mother, exacting its toll in long, tedious and painful labors, and 
even in life itself. Or the foundation may be thereby laid for countless 
future troubles, such as tumors, cancers, etc. 

What foods should be eaten during pregnancy? For breakfast each 
day nothing but fresh, uncooked fruit, such as apples, etc., in moderate 
quantities. In winter weather small quantities of raisins, figs, dates, etc., 
may be added. For lunch, well toasted whole wheat bread and butter, 
followed by a glass of sweet milk or buttermilk. For dinner, any kind 
of fresh meat (chicken or lamb preferred) in limited quantity, with one 
or more cooked, non-starchy vegetables and a combination salad. 

Nuts, milk, cheese or other proteids may be substituted for meat in 
the above dinner list. Occasionally omit both the meat and proteids 
mentioned for the dinner menu and substitute baked potatoes, navy beans, 
dried peas, corn bread or other starchy foods. These starchy foods may 
be combined with the non-starchy vegetables and salads. The salads 
should be dressed with salt and olive oil. There must be no eating be- 
tween meals, and the prospective mother's uppermost thought as regards 
diet should be to eat moderately and in a manner to insure perfect com- 



146 NORMAL WEIGHT— CORRECT EATING 

fort and health, which will, of course, mean freedom from indigestion, 
constipation and the accompanying disturbances. 

After childbirth, if the mother has been much exhausted, she should 
eat nothing for the first twenty-four hours. If, however, there is a desire 
for food and it can be taken without discomfort, a little buttermilk or 
grape juice or a baked apple may be served within a few hours after the 
child is born. Fresh milk or buttermilk and fresh fruit (not tart) may 
be taken for breakfast, luncheon and dinner for the first three or four 
days. After this she may eat about the same menus she was accustomed 
to before confinement, except in slightly smaller quantities. 

The same precautions against overeating should be observed during 
the nursing period as during pregnancy, since the child will be affected 
during this period by whatever tends to disturb the health of the mother. 
Anything taken by the mother with a view to increasing the flow of milk, 
such as beer, etc., will change the quality of the milk, and should, there- 
fore, be avoided. 

The expectant mother should not only avoid overeating, but should 
at all times strive to be cheerful and happy and take plenty of open-air 
exercise. The appetite for all kinds of soft drinks, etc., should be curbed. 
Likewise, sex life should be controlled. See to it that the bowels move 
every day. This may be accomplished by laxative foods, such as figs, 
prunes, pears, spinach, etc. Drink plenty of water. 

Daily sponge baths should be taken, being careful to apply plenty 
of friction, but cold baths should be avoided. Abdominal rubbing will 
strengthen the muscles. If leucorrhea is present, douches of warm salt 
water should be taken daily, using a tablespoonful of salt to two quarts 
of water. Avoid corsets. 

Constant chilling will kill the very young child, no matter how care- 
fully its wants may be looked after otherwise. Chilling is the cause of 
thousands of children's deaths annually, although often differently diag- 
nosed. They must be guarded continuously against chilling of the ex- 
tremities. To thrive they must be kept warm, not only part of the time, 
but all the time. At the same time they must not be overheated, and 



FEEDING AND CARE OF CHILDREN 147 

when artificial means are employed for warming them, the greatest cau- 
tion must be observed. There is one good, old-fashioned way of warming 
baby that is best of all — snuggling it up closely against mother's body — 
and the way that nature intended it should be warmed. 

Excessive use of sweets must be avoided by the nursing mother; for, 
as her health is, so will be the child's. Too much sweets will disturb the 
digestion and cause acidosis. A fat baby, with little power of resistance, 
will result. Death claims large numbers each year from this one cause. 

Overfeeding or too frequent feeding will cause enervation in the 
child. Such children usually become dull and lacking in observation. 
They will develop slowly and will be much retarded in learning, because 
learning depends largely on the powers of observation and attention. 
They will be late in learning to talk and walk. 

In children, too much starch and sugar consumption is intimately 
associated with tonsilitis, enlarged tonsils, adenoids, gastritis, pharyngi- 
tis, constipation, polyurea and nervousness. In adults we find from the 
same cause, rheumatism, glycosuria, diabetes, flatulency, headache, ecze- 
ma, palpitation of the heart, constipation, colitis, piles and prolapsus of 
the rectum. 

As Tilden says : ' ' It is hard to define exactly, or clearly to draw the 
line between cause and effect, when a mixed diet is being used ; but it is 
safe to say that there will be no putrid or septic poisoning from food 
decomposition unless animal albuminoid is mixed in the dietary." 

THE FIRST YEAR 

Normal children should learn to talk, likewise walk, at from nine to 
twelve months of age. Active, attentive children that have not been 
made sluggards through overfeeding, will walk at nine months. Those 
that are food poisoned will become lazy and inactive, and backward in 
all branches of learning ; in fact, a crowded nutrition may develop in the 
child a mental incompetency that will prove a lifelong handicap. 

In the absence of unavoidable barriers, children should nurse for the 
first year of their age. Pregnancy of the mother constitutes one of the 



148 NORMAL WEIGHT— CORRECT EATING 

barriers, in which case the child should be weaned promptly. It should 
be nursed only in the daytime. It should sleep at night, and will, provided 
a restless night habit is not induced early in life, by allowing it to nurse 
at night. Regular habits of sleeping, both day and night, must be taught 
if perfect health is to be expected. This -is as important as its habits of 
eating, bathing and exercise. 

The young child should be offered water frequently during the day, 
especially in summer weather. Too frequent nursing by the breast or 
bottle will sometimes make the child sick. If the child is restless during 
the night, water from a nursing bottle should be given it, but there must 
be no sugar put into the water at any time. Water may be given the 
child from a cup, but milk should never be fed in this way, and it is 
preferable to give water out of a bottle, especially during the first year. 

It is advisable that after weaning, the child be fed milk from a bottle 
until the end of the second year. In this way the motion of the mouth 
and tongue excites mouth and stomach secretions and the digestion will 
be more nearly perfect. Milk is the ideal food for the developing child 
up to two years. After that it should not be bottle fed. When it is found 
necessary to wean the baby, give a little pure goats ' milk after each nurs- 
ing. If goats' milk is not obtainable, cows' milk may be substituted. 
Artificial foods for children should be avoided. They will starve the body 
and eventually cause scurvy and rickets. After they are old enough to 
eat staple foods, plenty of fresh fruits and vegetables should be included 
in the menu. 

Goats' milk is one of the purest of foods and is always to be pre- 
ferred to cows' milk, since goats are noted as the most cleanly and care- 
ful feeding animals in existence. The milk should be fed fresh from the 
goat or cow, if possible. This is especially true in hot weather. In cold 
weather, however, the morning's milk will retain a sufficient degree of 
purity to give throughout that day. It should always be kept in scrupu- 
lously clean vessels and should not be placed in a receptacle containing 
other articles of food in unsealed vessels. 

Milk should be kept at a temperature of as near 50 degrees, F., as 
possible. When ready for feeding, it should be warmed to approximately 



FEEDING AND CARE OF CHILDREN 149 

body heat of the child. If a child is ailing no sugar should be added to 
the milk. When well, about six grains of sugar may be added to each 
ounce. A grain of baking soda to each ounce of milk will counteract, to 
some extent, its tendency to ferment. 

Sanitation in the care and feeding of children cannot be too strongly 
urged. The milk bottles must be boiled and thoroughly cleansed imme- 
diately after using. They should then be placed in the sun for a few 
hours. The rubber nipples must be carefully washed and scrubbed with 
pure soap and water as soon as used. After cleansing the nipples should 
be placed in a solution of one tablespoonful of baking soda to a quart of 
water, and allowed to remain there until again wanted for use, when 
they should be rinsed in hot water. Remember that the avoidance of 
overfeeding, as well as cleanliness in the child's food and manner of 
serving it, is of the most vital importance. 

There is no other milk that can quite equal mother's milk, but goats' 
milk is the best substitute, and when a child cannot be nursed, it should 
be fed goats' milk. This can be given without modification, in most cases, 
and the child's digestion will soon be educated to the change. If goats' 
milk is not obtainable then pure cow's milk may be used. This, however, 
may require modification, meaning to change the composition of it to more 
nearly resemble the mother's milk. 

Rule for modifying cows' milk: One ounce milk sugar; one ounce 
lime water ; from one to ten ounces milk ; from seventeen to nine ounces 
water (that has been boiled). There are nine separate combinations pro- 
vided here, and for each additional ounce of milk above two that is used, 
an ounce less of water is used. For example, if three ounces of milk are 
used, then use one ounce less of water, or sixteen ounces ; the completed 
mixture in each case to equal a total of twenty-one ounces. 

"Whole milk should be used for babies. If the milk is too thin a little 
cream may be added, enough to make it of average consistency. Not too 
much cream should be added, however, as cream is not a perfect food for 
babies and its addition does not improve the digestibility of the milk. 

The feeding of the modified milk should be about as follows : Begin 
first formula (containing two ounces milk )on second day; second formula 



150 NORMAL WEIGHT— CORRECT EATING 

(containing three ounces milk) on fifth day; third formula on ninth or 
tenth day; after this increase the strength of the formula more slowly. 
As a general rule cow's milk diluted one-third may be used up to the end 
of the second month ; third and fourth months, dilute one-fourth and at 
the end of this time it may be fed full strength. 

The amount of milk given must necessarily be varied according to the 
requirements of the baby. In general this amount will be about as follows : 
To the end of first month, three to six ounces ; second and third months, 
six to twelve ounces ; fourth to eighth months, twelve to twenty ounces ; 
and thereon to the end of the twelfth month, twenty to thirty ounces. 
Authorities differ as to how often a baby should be fed. Many claim they 
should be fed every two hours to the end of the second month ; every three 
hours until the end of the ninth month, and after that every four hours. 
This is wrong. Children should be fed morning, noon and night only, 
and not at all during the night. 

The accepted standard of weight for women is one and one-half to 
two pounds to each inch of height. "Women who, during pregnancy, keep 
their weight from exceeding normal by more than five to eight pounds, 
will bear children with normal appetites, and with weights at birth aver- 
aging around five or six pounds. These children will be more active 
and will learn to talk and walk earlier than the average children. They 
will also be much less liable to the usual so-called " children's diseases." 

Properly fed children will never be sick. It is the overfeeding and 
consequent disruption of their digestive and eliminative functions, or else 
the fact that their food has not been properly looked after, that causes 
most children's ills. Even the so-called contagious diseases will not 
develop in children that are properly cared for and correctly nourished. 

Restlessness, kicking and crying are necessary aids to development 
in a baby. Activity is what stimulates mental and physical development 
and keen powers of observation in a child. A child that is fed and pam- 
pered in such a way as to keep it fully satisfied and inactive will not 
develop properly, either mentally or physically. If all of a child's wants 
are supplied without effort on its part, there naturally is no incentive to 



FEEDING AND CARE OF CHILDREN 151 

effort ; and nothing that is worth having is ever obtained without effort. 
The effort to secure food must build the power to digest it. 

Babies should not be disturbed in their sleep for the purpose of 
feeding. They should be fed from birth, three times a day, but do not 
attempt to appease or quiet them every time they cry by feeding. The 
crying is good for them. The fighting they do with arms and legs while 
they are crying is healthful exercise. While they are fighting and crying 
they will be developing muscular and mental energy. Let them early in 
life know the feeling of hunger and learn to satisfy it at regular intervals. 

THE SECOND YEAR 

When children are old enough to be given staple foods they should be 
fed sweet fruits, such as dates, figs, raisins, etc., instead of too much 
starchy food and sugar. Starch foods should never be fed at all until 
after the second year. Toasted whole wheat bread is a good food for the 
child after the second year. However, it must be well chewed and must 
never be washed down with liquids, neither must it be softened. Thor- 
oughly cooked whole grain cereals may also be fed, but without sugar. 
Uncooked dates, figs and raisins, soaked in hot water, then mashed and 
mixed with milk, will supply all of the sweets needed. 

After the second year it will be well to give one meal a day of the 
sweet fruits and milk. Prior to the end of the second year one ounce of 
the sweet fruits mentioned should be fed at one of the daily meals. The 
fruits should be finely grated and mixed with an ounce of milk. Follow 
this with the desired quantity of milk. The other two meals during this 
period should consist of milk. 

When the prospective mother overeats, the baby will be born with a 
curse of sensuality — a nervous system that craves stimulation. This child 
should be taught early in life to overcome its inherited tendencies. A 
baby of this class will cry much for food; and feeding will not seem to 
satisfy its craving. Extreme care should be exercised in such case to see 
that the child is not overfed, otherwise it will acquire gluttonous habits. 
Prospective mothers must practice self-control and moderate eating habits. 

Great care must be exercised by the mother in not over-indulging 
the child. It is ofttimes a problem to know just what the baby requires 



152 NORMAL WEIGHT— CORRECT EATING 

when it is restless and fretful. However, if the bowels and kidneys are 
apparently normal and there is no fever, it is pretty safe to assume that 
the baby is in no danger and there is no occasion for worry. To cater to 
its every whim and to feed it every time it cries is merely to lay the 
foundation for a spoiled child. 

If a child is overfed, it acquires a constant desire for food, which 
cannot be easily satisfied. Trying to satisfy this abnormal desire for food 
is the cause of many children's deaths each year. Overfeeding causes 
fermentation and bowel distension from the resulting gas. In this condi- 
tion violent crying may produce rupture. When this gas condition is 
present from overeating the child should be fasted for a time sufficient to 
remove the gas from its bowels and eliminate the undigested milk (shown 
by white milk curds) and to overcome the diarrhea if it is present. If 
constipation is present the bowels should be washed out by salt water 
enemas each day until the condition is relieved. 

During the first half of the second year the child should be fed 
goat's milk, or cow's milk if the former is not obtainable. Presuming 
that the child acquired a normal habit of nursing, namely, three times a 
day from birth, there will be no danger of it taking too much milk at this 
age. Also give sweet fruits for the noon meal, in addition to the milk, 
as stated elsewhere. Vegetables, spinach and berries or any non-acid 
fruit may also be given, without sugar. These should be reduced to a 
pulp by grinding in a vegetable mill and passed through a sieve. 

During the latter half of the second year, a heaping teaspoonful each 
of toasted bread and pecans or English walnuts, can be added to a salad 
composed of lettuce, cucumber, tomato and a small bit of onion. This is 
to be given at noon, followed with milk. The morning and evening meals 
are to consist of milk only. And remember, the child is to be fed but 
three times a day from birth. During hot weather the fruits may be 
given for the noon meal, without any milk. 

If there is a suspicion that the child is enervated from any cause, the 
amount of food should immediately be cut down. If the child is known to 
be really sick all food should be withheld, except a Httle fruit juice, pro- 
vided the child evinces a liking for it. If it cannot be taken with a relish, 



FEEDING AND CARE OF CHILDREN 153 

however, it should not be given. Do not forget that in nearly every case it 
is the quantity of food a child is fed, and not the quality, that causes diges- 
tive derangement. 

A serious mistake that is often made is that of changing the child's 
food when it is sick. A fast is more often required than any kind of food. 
Ignorance of this fact is costing the lives of many children. No food 
whatever should be given until the indications of derangement in the 
stomach and bowels have been eliminated. Then begin with the food to 
which the child has been accustomed, but reduce the quantity to from one- 
eighth to one-fourth the normal quantity, to begin with. When the quan- 
tity of food is increased close observation must be made and if any trace 
of the trouble reappears, omit one or two feedings and then begin with a 
reduced quantity again. 

THE THIRD YEAR 

Children at three years of age do not masticate well. Therefore, have 
the cereals for the morning meal well cooked. Add but a little salt and no 
sungar. Use milk that is one-half cream. At noon any kind of fruit 
may be given and a small helping of cottage cheese, or a soft-boiled egg. 
If the child likes apples, give it all it wants with the fruit meal during the 
winter period. Or a baked apple instead of raw, if preferred. Raisins, 
figs or dates are the best winter fruits ; in the summer, any kind of berries 
or other fresh fruit for the fruit meal. For the evening meal, whole wheat 
bread, well toasted ; or well cooked oatmeal, corn meal or rice, with rich 
milk and no sugar, may be used. 

When the child is old enough to masticate properly it should be fed a 
poached, soft-boiled or scrambled egg, together with a liberal sized com- 
bination salad. Or, ground nuts may be added to the salad, instead of 
the egg. A couple of times each week add baked potato to the salad. The 
salad may be made of tomatoes, cucumbers and lettuce, equal parts, with 
a small piece of onion. Dress this with olive oil and salt. Cottage cheese 
may be taken with the salad meal if desired. Well toasted, whole wheat 
bread may be eaten with the salad. If the child prefers fruit, let it have 
all the fresh, uncooked fruit it wants, to which may be added figs, raisins 
and dates during cold weather. 



154 NORMAL WEIGHT— CORRECT EATING 

FIVE YEARS UP 

The school child's energy must be conserved. It must have regular 
hours for sleep, going to bed early, and getting up at a certain hour. A 
pupil sometimes becomes irritable and nervous, and evinces no liking for 
the food offered, but is willing to eat other food. This child should be 
kept at home and put to bed and given no food except well toasted bread 
and butter and a glass of milk, morning, noon and night. This plan should 
be followed for several days, giving water frequently during the day. 

Children must early be taught the significance of natural laws and 
the importance of obeying them. They must know that this is necessary 
if they are to attain full mental and physical health and strength. They 
must be taught the utter necessity for proper eating and how food taken 
in the correct amounts and proportions will build body and mind; how 
wrong eating surely paves the way to disease, unhappiness and early death. 

They must also be taught what sensuality is and how it handicaps its 
victim, both in body and mind. Sensuality destroys morality, conscience 
and ambition, and is very usually the cause of all of man's failures. Sen- 
suality is the cause of lack of ambition. Idleness prevents deep breathing 
and induces poor circulation of the blood on account of the inactivity. 
The secretions and excretions are retained and they become poisoned from 
their own waste products. Mental and physical activity would enable one 
to throw off these impurities. 

School children must study hard, get plenty of exercise and eat mod- 
erately. Otherwise they will not succeed in life because the brain will 
be dull and stupid. The pupil that eats heavy breakfasts of meat, pota- 
toes, white bread and coffee will not progress satisfactorily. Breakfast 
for school children should consist of corn meal or oatmeal mush and rich 
milk ; or whole wheat bread, well toasted, followed by milk. Two or three 
times a week this may be varied with biscuits, butter and honey, followed 
by milk. There must be no sugar used with the breakfast foods and no 
eating between meals. 

For lunch, eat all the fruit desired. For a change,, pie and milk or 
plain cake and milk, may be taken once or twice a week. Dinner may 



FEEDING AND CARE OF CHILDREN 155 

consist of fish, meat, chicken, nuts or cheese, with non-starchy vegetables 
and salad or slaw, every other day. On the alternate days, potatoes, navy 
beans or butter beans with the non-starchy vegetables, including salad or 
slaw. In place of the above dinner menu, whole wheat bread, butter and 
milk may be substituted occasionally, if desired. The student at school 
should at all times eat moderately, for too heavy eating is responsible for 
many failures in school work, which too often are the stepping stones 
for failures all through life. 

Rest and sleep are two of the important considerations in the welfare 
of the growing child. For three or four weeks after birth, a child will 
normally sleep the greater portion of the time. After they are older they 
should go to bed at nine o'clock in the summer and at eight o'clock in 
the winter. They should also be allowed a nap of one hour's duration 
every noon. Mental and physiological rest will alleviate a great percentage 
of children's nervous disorders. 

Restlessness in children is not an indication that they are in need of 
drugs or medicines. What they probably need is to have the quantity of 
food cut down, or wholly withheld, until the condition has been overcome. 
Or, their condition may be partially due to insufficient sleep, in which 
case the surroundings must be made quiet enough to induce sleep. There 
is no remedy in the world so good for the child or the adult as correct 
eating and a sufficient amount of sleep. 

Some children inherit tendencies toward certain diseases. The most 
sensible precaution in such cases is to see that they are fed properly and 
regularly and receive the proper amount of sleep. They must be put to 
bed early and should have a nap of an hour at noon. Precautions must be 
taken against their developing an abnormal emotional nature. Their trend 
of eating and thinking must be carefully watched after. Sexual percocity 
is developed through over-stimulation. This leads to bad physical and 
mental habits and various derangements. Therefore, watch carefully after 
their eating habits. 

Plain foods, including plenty of fruits and vegetables and goats' milk 
should be the rule with growing children. Custards, candies, pies, pud- 
dings and all stimulating drinks, such as coffee and tea, must be used 



156 NORMAL WEIGHT— CORRECT EATING 

sparingly, if at all. Children in which there is an inherited handicap are 
especially prone to form bad habits. In these the habits of eating must 
be most carefully regulated. In children with inherited tuberculous ten- 
dencies, wrong eating will early develop enlarged tonsils, adenoids, cervical 
glands, etc. 

When there is constipation and gas distension of the bowels in chil- 
dren, it is important that the bowels be made to move as soon as possible. 
For this purpose an enema is most advisable. In a quart of warm water 
dissolve a heaping teaspoonful of table salt. Place in a fountain syringe 
and hang the fountain about three feet above the child's body. Do not 
hang higher than this, as it would then give too much force to the flow 
of the water. If one enema does not clear out the bowels properly, use 
additional ones until the desired result is accomplished. If the child is 
suffering much pain a warm bath should be given. Begin with moderately 
warm water, then add hot water until the temperature has risen to the 
required degree, not to exceed 90 degrees, however. 



The Truth Concerning Teeth 

WE HEAR much talk nowadays about bad teeth and the fact that 
medical science has lately discovered them to be the cause of a long 
list of diseases — embracing almost everything included in the category of 
human ills. We hear doctors and dentists freely advocating extraction 
of the teeth as a means of successfully curing these diseases. And it is 
no uncommon thing to see persons in the prime of life — even youthful 
persons — who have sacrificed every one of their natural teeth to this silly 
doctrine. 

And all this in spite of scores of eminent authorities who advance the 
indisputable proof that defective teeth are merely symptoms of malnutri- 
tion. That instead of being causes of disease they are evidences of some- 
thing radically wrong in the amount, combination or proportion of foods 
taken; and that normally nourished persons invariably possess perfect 
teeth. 

Defective teeth are just as plainly an evidence of wrongly propor- 
tioned chemical elements taken into the body through the medium of food 
as is acid stomach, for instance. Each is the effect of a certain definite 
cause and it is just as ridiculous to ignore the cause and treat only the 
symptom and expect permanent results in the one case as in the other. 

Sound teeth constitute one of the priceless possessions of humankind. 
They form the basis for health. The first four permanent teeth in child- 
hood, known as the six-year molars, may be said to be the foundation on 
which is erected the structure of future health or misery. Teeth were 
supplied us to fulfill a certain important mission in life. They were in- 
tended to remain there, otherwise nature would not have given them to us. 
And they would remain with us were it not for wrong habits of eating. 

As Dr. R. T. Trail has said: "If the teeth are properly treated, they 
would never decay. There is no more reason, except abuse, why the teeth 
should ulcerate or become loose, than there is for the fingers or toes, or 
the ears or nose, to rot and fall off. The teeth are the densest, firmest of 
of all organic structures, and should be the very last, instead of the first, 
to decay." 



158 NORMAL WEIGHT— CORRECT EATING 

Is it not plain, therefore, that there is some serious error in the 
habits of the people which brings these conditions about? And the cause 
is obvious enough. It may be summed up in two words, "wrong eating." 
Humankind has departed so far from its natural modes of living that 
health and happiness are replaced by disease, suffering and death. 

It is not to be denied that poisons from defective teeth often spread 
throughout the system and aggravate existing cases of disease in various 
organs of the body, such as rheumatism, heart trouble, kidney, liver, stom- 
ach and bowel troubles and many others. This is not infrequently the case 
where there are hidden abscesses at the roots of the teeth, which cause no 
pain in the teeth themselves, and the victim receives no direct warning 
from the teeth of their poisoned condition, as by toothache. 

I do not contend there are no cases where extraction is necessary. 
As for instance, where a hidden abscess (irritation at the roots) has 
caused destruction of a portion of the tooth at a point that will not permit 
of filling or crowning the only sensible thing to do is to extract the tooth. 
However, barring actual decay of the roots, the existence of an abscessed 
or irritated condition is entirely susceptible of complete absorption and 
healing up by supplying to the body the proportions and combinations of 
chemical elements it requires for the purpose, through the medium of food. 

After the abscess has been cleared up by this method the supply of 
poison to other parts of the body will be stopped, with consequent allevia- 
tion of the abnormal condition which existed in those parts. If, on the 
other hand, the incorrect habits of eating that caused irritation of the 
teeth to develop are persisted in — even though the teeth are extracted — the 
poison in the system will remain and will continue to form and demonstrate 
its presence in one way or another. This fact will be apparent when you 
consider that the system was originally not tooth-poisoned, but food-pois- 
oned, and that by removing the teeth you did not remove the cause. 

There is ample proof at hand from unquestioned authorities, that by 
proper selection of food consumed before and during the entire dentition 
period, it is entirely possible to develop sound teeth. And just as surely 
will deficiency foods during this period produce defective teeth. Equally 



THE TRUTH CONCERNING TEETH 159 

• 
convincing proof is to be had that unsound teeth constitute but one of 
the many symptoms of the serious systemic disturbances that are caused 
by refined foods. 

In this connection it will be interesting to the reader to note that half 
the children in a school in Leeds were found by Dr. Hull to be suffering 
from mineral starvation, due to refined food. The British Dental Associa- 
tion found, out of 10,500 school children examined, 86 per cent were suf- 
fering from defective teeth, resulting from a diet that was deficient in 
the mineral substances that build and repair bones, teeth and tissue. 

Dr. A. Freedman Foot found, out of 1,694 children examined in 1913, 
eleven possessed normal teeth. In a report, Dr. Foot declared: "The 
six-year molars of nearly every child were broken down wholly or in part. 
In many instances the molars were decayed through the gums. So exten- 
sive and far advanced were the defects that corrective treatment, even if 
it were applied, would have been of little value." The New York Depart- 
ment of Health through Dr. T. Yan Wincke, examining the teeth of 231,081 
school children of New York city, outside the dental clinics, found 131,747 
defective. 

Dr. Louis Goldstein, New York city, says : "After examining the teeth 
of not less than 400 school children in my home neighborhood here in the 
Bronx, I have yet to see a perfect set of six-year molars (first four perma- 
nent teeth to appear in childhood). These teeth in nearly every instance 
were entirely decayed. I have never observed a perfect set of teeth in any 
American child and have but one adult patient showing extremely good 
teeth. She is a young woman." 

Dr. Burtice E. Lawton, New York City, declares: "Our faulty teeth 
are undoubtedly the result of an impoverished diet. "We see many defec- 
tive teeth among those in the best walks of life. Heredity does not seem 
to gratly increase the condition, for at present I have a patient undergoing 
treatment — a girl — who is the child of strong, robust parents. 

"For the past three years I have observed her teeth on an average 
of once a month. Her teeth have virtually been starved and are suffering 
from the absence of a sufficient quantity of lime salts. Had she been fed on 



160 NORMAL WEIGHT— CORRECT EATING 

good, old-fashioned whole grain breads and breakfast foods when a young- 
ster she would not be compelled to come under my care now." 

Dr. E. A. Crostic, New York City, declares: "No one in New York 
City is eating the proper food these days. Foreigners who come here with 
a history of natural foods behind them possess solid tissues. 

"Thirty years ago when the occasion arose people could sit in a den- 
tist's chair and have several teeth extracted without wincing. Today, 
so lacking in nerves, energy and vitality are our women, that almost any 
of them after the ordeal of one or two extractions is on the verge of 
collapse." 

Dr. Robert W. Taggert, New York City, declares: "The six-year 
molars are decayed and in many cases completely gone by the time the 
child attains the age of seven or eight years. It is almost impossible to 
save these teeth in any instance. 

' ' German parents, who grew up on the whole wheat and rye bread of 
their native land, prior to the introduction of refined bread, have better 
teeth than their children." 

Dr. Samuel C. Newman, New York City, declares: "You cannot beat 
the Italians for good teeth. They rarely have more than one or two teeth 
missing, the others being perfect and as hard as rocks. 

1 i To drill into their hard tooth substance means to dull burr after burr 
in the attempt. 

"Among the city children of my locality I find soft and sensitive 
teeth. The six-year molars are usually gone and in some instances I have 
observed that they do not last longer than six months after their eruption." 

Dr. Anton J. Haecker, New York City, declares : ' ' Twenty-five years 
ago I had the opportunity of examining the teeth of the school children 
of Worms, Germany; 250 families, existing entirely on whole grain and 
vegetable foods, were living within a school district at that time. 

' ' I could pick out the children of these families from among the others 
readily for the reason that their cheeks were rosy and they were the pic- 
ture of health. The fine condition of their teeth as compared with the 
others was little short of amazing. 



THE TRUTH CONCERNING TEETH 161 

• 

''Their diet consisted exclusively of whole grain bread, vegetables and 
fruit. The inhabitants of the famous Black Forest district of Germany 
and the lumbermen of the Vogelsburg mountains have wonderful teeth 
and are in rugged health. 

1 ' On Sunday quite often one pound of meat must suffice for the appe- 
tite of eight people, the main foods being black bread, potatoes and rye 
flour soups." 

Dr. W. E. Andrews, New York City, declares: "The teeth of Slavs, 
Bulgars, Russians and Poles are ordinarily perfect. I have lately seen the 
grinders of an old Slav, sixty-one years of age, who works in a nearby 
coal yard. Not a tooth was missing. His childhood diet of black bread 
and fish had given him an indestructible tooth structure." 

Dr. C. R. Kelly, New York City, declares: "Periods of disease in 
children marked for general nutritional disturbances in which tooth nour- 
ishment is for a time completely shut off, leave their traces like sign-posts 
on developing teeth." 

Dr. Charles A. DuBois, New York City, declares: "The elimination 
of starch and sugary foods, including candies and syrups, from the diet 
is essential to treatment of pyorrhea. There is no such thing as local tooth 
disease. The condition that leads to decay is always systemic." 

Dr. F. A. Sterling, New York City, declares : ' ' Natives of Africa 
whom I have examined, have possessed teeth in perfect condition, due 
entirely to their living on coarse, natural foods. I have observed that 
the nearer people are to primitive nature, the better are their teeth. Sav- 
ages all have good teeth. The colored race, particularly those living on 
whole cornmeal and the unrefined sugar cane diet of the southern planta- 
tions, have good teeth. 

"In one generation, in advancing from the southern cornfields and 
cane brakes, the teeth of our colored children become very poor." 



Recipes 



DRY BEANS AND PEAS 

These two foods are injured by the practice of discarding the water in 
which they were soaked overnight and then cooking in fresh water. In 
soaking, the soda is thrown off with the water and the alkaline potentiality 
of the food destroyed. These two starchy foods should be soaked over- 
night and cooked in the water in which they were soaked. No seasoning 
should be added until served, then butter and salt may be added to taste. 

COOKING MEATS 

Meats should never be fried. Pot roasting is well suited for small 
families. Put the roast to cook in a small amount of cold water, after hav- 
ing seared it well on all sides. Allow it to come to the boiling point very 
slowly; then turn the gas down to the simmering point. Just enough 
water should be used so that, when the meat is tender, it will all be evapor- 
ated. If by mistake, too much water has been used, the fluid may be used 
for soup, or to dress the cooked vegetables in place of butter or cream. 

STEAKS AND CHOPS 

These should be broiled. Sear the meat well on both sides very quickly, 
then finish the cooking with enough heat to cook the inside of the meat 
without hardening the albumin. In broiling, the obect is to sacrifice the 
outside of the meat — harden the albumin of the surface of the meat — 
but keep the inside soft and juicy. 

FISH 

Fish should be washed and dried; then laid on a greased paper in a 
baking pan. Bake until tender, and dress with salt, lemon juice, and but- 
ter if the fish is not fat. 



RECIPES AND COOKING ADVICE 163 

JACKET ROASTING 

Roasting in a jacket is a good way to prevent the meat from drying 
out. Make a batter of flour and water. The batter should be stiff enough 
to coat the meat well. After giving the prospective roast a thorough coat- 
ing, wrap paper with another layer of the batter. Roast the regulation 
time, adding a little extra on account of the jacket. When done, the 
jacket may be split down the middle and the meat lifted out. 

Any meat may be cooked in this way: veal, beef, mutton, fowl, or 
pork. Pork is especially fine when thus cooked. 

ROUND STEAK 

Round steak — the cheapest of steaks — cooked as follows is quite palat- 
able : Put into a very hot frying pan and sear thoroughly ; then allow it 
to stew by adding a small amount of cold water. The cooking, until the 
meat is tender, should be by a simmering heat rather than by hard boiling. 
When tender, take up on a hot plate, cover and place in a warming oven. 

VEGETABLES 

Vegetables should be prepared and put to cook in just enough water 
to prevent burning. When properly cooked, the water should be prac- 
tically all boiled away. What water remains should be a rich juice and 
should be served with the vegetables. Positively no seasoning is to be 
added to any food until served; then each person should season to suit 
himself, with salt, and butter or cream. Do not use flour or starch dress- 
ings, or so-called cream dressings. The cooking vessel should have a 
ti^ht-fitting cover. A double boiler may often be used to advantage; it 
minimizes the danger of burning. Steam cooking is an ideal way, and the 
tireless cooking is said to give satisfaction. When the double boiler is 
used, little, if any, water is needed. The more nearly vegetables are 
cooked in their own juice, the better. Any two vegetables may be cooked 
together, but vegetables should not be cooked with meat. 



164 NORMAL WEIGHT— CORRECT EATING 



COMBINATION SALAD 

Lettuce, tomatoes, cucumbers, a small bit of onion. Dress with salt, 
olive oil, and lemon juice. 

Lettuce, celery, canned tomatoes, or fruit, such as apples and grapes. 
Dressing the same as above. 

VEGETABLE SOUP 

Turnip, carrot, spinach, celery, cabbage, onion, green corn, peas, 
beans, potato. Run any five of the above vegetables through a vegetable 
mill, and cook in enough water to keep from burning. When thoroughly 
cooked add enough milk to make the desired amount of soup. Add salt 
and butter after serving. Any left-over vegetables may be used in pre- 
paring this soup. Oyster plant, left-over, stewed or baked beans, or cold 
potatoes may be used. If it is to be served with a meat meal, a little meat 
broth may be added. 

CREAM OF TOMATO SOUP 

1 pint tomatoes, strained ; 1 cup milk ; 1 cup cream. 

Put tomatoes in double boiler and, when near boiling point, add 
one-half teaspoon of soda. Add milk and cream (hot) to tomatoes, and 
season with salt and pepper,- or drop cream and add one cup of broth. 

GLUTEN BREAD 

3 cupfuls of Gluten Flour l 1 /^ Cupfuls of Water 

% Teaspoonful of Salt 1 Cake of Compressed Yeast 

1 Yolk of Egg 1 Tablespoonful of Melted Butter 

CEREALS 

In cooking oatmeal, or any of the breakfast cereals, use about one part 
of the cereal to five parts of water. Cook until the mixture has reached 
the consistency of mush. Then dress with salt and butter, or salt and 
cream- 



RECIPES AND COOKING ADVICE 165 

MACARONI 

Macaroni should be kept boiling constantly in a large amount of 
water. "When tender, drain off water and, after placing in colander, allow 
cold water to run through it. Just before serving, add salt and butter or a 
little cream ; no cheese or tomato dressing. 

CLABBER BUTTERMILK 

Pour fresh, clean milk into a deep dish, and allow to stand untiL 
clabbered as thick as baked custard. Then chill, and beat with an egg- 
beater thoroughly, incorporating as much air as possible. 

COLD SLAW 

After cabbage has been thoroughly cooled in cold water, cut fine. 
Dress with lemon juice, cream, either sweet or sour, and a very little salt. 

BAKED PORK AND BEANS 

The beans should be put to soak the night before they are to be 
cooked. When they are put to cook the next morning, the same water 
in which they were soaked should be used. Add enough additional water 
to just come to the top of the beans. Cook until all water has been cooked 
away, then place in a baking pan with a very small amount of water. Add 
more, in small amounts, as required. 

After they are thoroughly cooked, the oven fire should be turned very 
low. Put a couple of strips of bacon, cut into small pieces, to stew in a 
small amount of water. When tender, pour the pieces, together with the 
juice, over the beans — about twenty minutes before serving time — and 
allow to stand until taken up. 

BISCUITS 

1 Quart Flour 2 Tablespoons Melted Butter 

Salt sufficient Milk sufficient to make soft dough 

1 Heaping Teaspoon Baking Powder 



166 NORMAL WEIGHT— CORRECT EATING 

Rub the baking powder, salt, butter, and flour together. Add milk, 
and manipulate rapidly into a soft dough. Biscuit dough should be 
teased, rather than rolled, into a sheet about one-half inch thick. Cut 
into strips one and one-half inches wide. Place in baking pan. Have oven 
at a baking temperature, and get dough into oven as quickly as possible. 

OORNMEAL MUFFINS 

y 2 Cup Cornmeal 1 Teaspoon Baking Powder 

y 2 Cup White Flour % Cup Sweet Milk 

1 Egg Well Beaten 1 Teaspoon Melted Butter 

Mix flour and baking powder with salt. Add milk, beaten egg, and 
melted butter. This makes six. 

MEAT, OR ITS PROTEIN EQUIVALENT 
(For Dinner Use Only) 

Lamb, fowl, fish, eggs, mutton, game, sweetbreads, calves' liver, 
sausage, oysters or other sea food, beef, veal, pork, milk, buttermilk, 
cheese, nuts, sardines or other canned fish, smoked or cured meats. 

STARCHY FOODS CARRYING PROTEIN 

(Substitutes for Meat) 

Sweet potatoes, Irish potatoes, hominy, Hubbard squash, macaroni, 
spaghetti, baked beans, any dry beans or peas, rice, corn bread, whole- 
wheat bread, rye bread. 

RECIPE FOR BRAN GEMS 

Use two cups of table bran, one-half cup of white flour, one table- 
spoonful of lard, one cup of sour milk, one teaspoonful of saleratus and 
one teaspoonful of baking powder. Mix the saleratus in the sour milk 
and the baking powder in the white flour. Bake in greased tins in a hot 
oven. 



Valuable Things to Know 

VALUE OF SKIMMED MILK 

In spite of the delicious taste of cream, it is not the most valuable part 
of the milk, as some apparently intelligent people appear to believe. The 
exact contrary is, in fact, the case. The part of the milk left after the 
cream has been removed contains practically all the protein, sugar, and 
mineral salts. In the ordinary mixed diet, moreover, a sufficient amount 
of fat is supplied by meat, butter, lard, etc., so that the loss of this ingredi- 
ent from the milk is of relatively little importance. Protein, on the other 
hand, being the most costly of the food-elements, is the one most likely to 
be lacking in inexpensive meals, although generally used to excess toy 
those who can afford it. 

For those who have to figure cost closely, therefore, skimmed milk 
offers a very valuable source of the most expensive element of the dietary. 
It is the cheapest available source of animal protein at the present time. 
Whole milk is cheaper than either meat or eggs as a source of protein ; but 
skimmed milk is even cheaper, costing, under normal market conditions, 
only half as much as meat ; and skimmed milk cheese, if we could have it, 
would be cheaper still, and much better for some purposes than the whole 
milk product. 

It is estimated that from six to eight cents worth of bread and skimmed 
milk will furnish nearly one-third of the daily food requirement of a man 
engaged in moderate muscular work. 

WATERCRESS A SPLENDID MEDICINE 

Watercress contains much iron, and this is real blood medicine. Peo- 
ple who desire a good complexion should eat it abundantly, because it is a 
destroyer of pimples and a cleanser of the entire system. Watercress will 
also neutralize chalk in the blood, which matter is a great cause of aging 
and stiffening of the fibres. 



168 NORMAL WEIGHT— CORRECT EATING 

BOIL POTATOES WITH JACKETS ON 

When you boil potatoes, boil them with the jackets on. In this way 
you will not lose the valuable mineral matter that lies close under the 
skin. Be sure to remove the water from them as soon as they are done, 
and after draining the water off, let them stand uncovered so that the 
steam can escape. Mashed potatoes should not be smoothed down on 
top. Let the steam escape and the potatoes will be mealy. 

EAT PLENTY OF FRESH VEGETABLES 

Don't neglect, during all seasons of the year in which it is possible 
to secure them, that important class of foods, the green vegetables. From 
heavy feeding more or less waste material accumulates in the body and 
this must be eliminated. This is where the green vegetaFles and the salts 
they contain are so valuable. They furnish in large quantities, easily 
taken up by the system, the chemical substances necessary for carrying 
the waste out of the body. The tissue salts they contain are also necessary 
in rebuilding the body tissues. With each dinner you should include one 
or tw o cooked, non-starchy vegetables, and also a large dish of raw veg- 
etables, of one kind, or better still, a salad made up of several of the raw 
vegetables, or raw fruits. 

HOW TO OVERCOME STOMACH COUGHS 

This is a condition in which there is an annoying and persistent cough, 
although no lung trouble is present. The sufferer will be found to have 
a resistance that is below normal and an impaired digestion. This trouble 
is caused from eating too much starchy food. More breakfast foods, bread, 
potatoes and other starchy foods are partaken of than can be digested 
properly. As a result, eructations of acid and gas from the stomach keep 
the throat irritated; hence the cough. 

The remedy is simple enough. Discontinue all starchy foods for a 
week. For breakfast eat either cooked or raw fruits. In addition, milk 
or cheese, or both if desired, may be taken. For dinner, vegetable soup, 
with which may be included all of the cooked non-starchy vegetables 



VALUABLE THINGS TO KNOW 169 

desired. For supper, meat and a raw vegetable salad, made up of one 
or more vegetables, and a glass of milk or water. After the stomach cough 
has disappeared, starchy foods should be restricted to one meal a day. 

"PACKS" AS A HEALTH MEASURE 

An excellent remedy for poor circulation, unsatisfactory sleep and 
for the removal of impurities from the blood, is what is known as the 
"Pack." A three-quarter pack is given by spreading on the bed a warm 
woolen blanket, long enough to reach from the arm pits to the ankle. 
Over the woolen blanket a linen sheet is spread, reaching from the feet 
to a point five fingers below the arm pits. 

The linen sheet is moistened thoroughly with cold water and wrung 
out as dry as possible. The patient lies, with the arms held over the head, 
on the wet sheet in which he is then wrapped. He is then wrapped in the 
woolen blanket, after which he puts his arms down and the whole body 
is covered with two more blankets. His position should be comfortable, 
with the upper part of the back and head elevated, as when sleeping. A 
cold compress must be placed on the forehead and changed whenever it 
gets warm. 

In giving a pack the body becomes warm after a short time, and the 
heat and increased blood flow running from the congested inner organs 
into the blood vessels of the skin gives the same effect as the Nauheim 
bath. The only^ possible objection raised by some to these packs is that 
they must be taken with cold water, in order to insure quick reaction. 
Some persons who are not accustomed to cold water do not like them for 
this reason. 

Packs open the pores and enable the skin to throw off into the wet 
sheets much waste. Uric acid and medicines, like iodine or mercury, if 
taken, can be found on the sheets of the pack removed from patients. The 
pack is given two to six times a week, for from three-quarters of an hour 
to two hours. The patient may sleep while in the pack. A longer period 
than one hour is not good for patients with heart trouble. 



170 NORMAL WEIGHT— CORRECT EATING 

GUARD AGAINST ACIDOSIS 

When a condition of health exists the fluids of the body are in a 
neutral state. If they vary from this state, from alkalinity on the one 
side or acidity on the other, the inclination will be toward alkalinity. 
So long as this state of neutrality exists, or when there is slight alka- 
linity, the nerves are non-irritable and quiet. Even quite pronounced 
alkalinity is to be desired, rather than the reverse condition — acidity — 
although it be ever so slight. 

Most foods that we eat are potentially alkaline. When we eat 
apples we may think that they are acid because they are sour, but they 
are basic — alkaline. Cooking converts them into the acid state. For 
this reason it is always safer for us to eat our apples and other fruits — 
as well as vegetables — raw. Cured or cooked meat is acid, but in its 
raw state is alkaline. This is true because in the curing or cooking it 
loses its soda element. 

The acid of fermentation that comes from the digestion of meat and 
fish will be counteracted by the basic element we get from eating 
lemons, oranges, salads, grapefruit, apples, vegetables, etc. 

Nature supplies us our foods properly prepared for us. In this way 
she affords us aid in keeping our bodies in a neutral state. But, as 
Tilden says, ". . . We get busy as quickly as we can and ruin 
everything brought into the house that looks like food. The vegetables 
are cooked in a flood of water, and then a flour dressing is added which 
unfits them for food ; but we eat them just the same. Cook vegetables in 
as little water as possible. If they are cooked in a double boiler or a 
pressure cooker they will need but very little, if any, water. The alka- 
linity of vegetables, so necessary to head off the formation of acid which 
naturally results from meat digestion, is lost by the cooking of the vege- 
tables in a lot of water and pouring it off. 

"In the process of digestion meat generates sulphuric acid; that is 
the reason why the combination salads should be eaten with meat — they 
are decidedly alkaline. The vegetables out of which the salads are made 
are basic (alkaline). So, if our desire is to prevent our nice steak, or 



VALUABLE THINGS TO KNOW 171 

• 
chop, or chicken, or fish, or whatever animal food we are going to eat, 
from producing an acid fermentation, we must take something that will 
neutralize that tendency. When we go to the fish house to order a nice 
fresh mackerel or black bass, we should not eat bread or crackers with 
it, but instead we should eat a good, big combination salad. If we cannot 
get this, we take a goodly helping of chopped cabbage. This vegetable 
is usually supplied with fish orders. 

"The chef who furnishes the cabbage with the oysters and fish 
builds, dietetically, better than he knows. There is in the cabbage alkali 
enough to prevent the formation of acids, or to neutralize the acid that 
naturally forms during the digestion of animal food. 

"Those with full resistance — people in full health — can eat an ill- 
balanced diet and suffer from acid poisoning — digestion-end acidity — 
until their resistance is broken and enervation is established; then tox- 
emic diseases will develop in keeping with individual diatheses. 

"The food drunkard will have many preliminary warnings. In 
childhood there will be diseases peculiar to this age. As childhood van- 
ishes into puberty and maturity, the diseases peculiar to the varying ages 
occur and file on to senilit} r . One and all rest on a basis of acidity. 

"People hunt for health all over the world, not knowing that it goes 
out of their houses by way of the garbage bucket. They do not have the 
slightest idea that they build their diseases every day by wrong eating, 
and too often by the wrong preparation of food. People get up of a 
morning and start the day by eating a breakfast that builds disease. If 
the first meal ferments, the fermentation never lets up all day; for lunch 
and dinner add to the process. Many invalids are busy every day build- 
ing disease in this way." 



Dr. Loughney s Goat Ranch 

P\R. LOUGHNEY has for the past several years been deeply interested 
-*-^ in the subject of goats and their breeding. He has lately established 
a goat ranch on Puget Sound, near Seattle, Washington, where he makes 
a specialty of breeding and raising for sale the very finest imported 
strains of milch goats, as well as grade stock. 

Among the pure bred types now to be seen at his ranch are the 
Saanen, Toggenburg and the Anglo-Nubian, three of the most noted milch 
producing strains of foreign origin, the two former having been developed 
in Switzerland, the latter being an English product. 

Hoosier Boy (see photograph opposite page 144) is said by goat 
fanciers in this country to be one of the finest specimens of pure bred 
Saanen bucks in America. His parentage on both sides springs from the 
heavy milk-producing strain that is peculiarly well adapted to the climatic 
and feeding conditions of this country. 

Puget Girl, illustrated opposite page 137 is a fine, matured milker, 
with a six and one-half quart record — a splendid specimen of Saanen 
doe. Perhaps no finer pair of goats has yet been produced in the United 
States than these. 

Fully appreciating the growing importance of the milch goat industry 
in this country, as a health measure, as well as from a remunerative 
standpoint, Dr. Loughney invites correspondence from all who are inter- 
ested in this worthy line of endeavor. Lists of matured does and bucks, 
and kids of both sex, that are for sale by him will be issued from time 
to time. These will be mailed free on request. 



Index to Illustrations 



Dr. A. M. Loughney Frontispiece 

Dr. Loughney Before Reducing Opp. page 8 

Sworn Affidavit of Dr. Loughney's Reduction Opp. page 9 

Mrs. Chas. Ring's Remarkable Reduction Opp. page 16 

Frank A. Gotch Opp. page 17 

From Corpulency to Normal Weight Opp. page 20 

A Fat-Forming Breakfast ■ Opp. page 21 

How I Overcame My Excess Fat Opp. page 24 

In the Brief Period of 32 Days Opp. page 25 

Fifty Pounds Lighter In Nine Weeks' Time Opp. page 32 

The Easy, Quick Method of Reducing Opp. page 33 

"Wake Up! It's Time To Reduce" Opp. page 34 

Morning Assault on the Enemy (Fat) Opp. page 35 

Reducing Bust, Abdomen and Hips Opp. page 36 

Reducing Shoulders, Back and Buttocks Opp. page 37 

Health Culture Exercises (seven illustrations) Bet. pages 48 and 49 

From Flabby Flesh to Solid Muscle Opp. page 50 

Every Organ and Tissue Is Strengthened Opp. page 51 

Foods Deficient In Vitamines and Mineral Salts Opp. page 60 

Foods Rich In Vitamines and Mineral Salts Opp. page 61 

What You Need If You Are Constipated Opp. page 64 

A Well-Balanced Morning or Evening Meal Opp. page 65 

Foods Particularly Recommended for Emaciated Persons Opp. page 68 

Foods Decidedly Fat-Forming Opp. page 69 

OLD OCTOBER — James Whitcombe Riley's Version Opp. page 80 

OLD OCTOBER — Dr. A. M. Loughney's Version Opp. page 81 

The Alimentary Tract Opp. page 136 

Nature's Most Wonderful Laboratory Opp. page 137 

"Hoosier Boy" Opp. page 144 

The Blessings of Healthy Childhood Opp. page 145 



Ind 



ex 

Page 

Air and breathing 47 

Air, import ance of pure _ 49 

Alimentary canal, cleansing the 116 

Alkalinity vs. acidity 170 

ANEMIC PERSONS, FOODS FOR 39 

Anti-fat's, beware of 19 

Appendix an important organ 130 

Appetite 57 

Apples as a health food 114 

Arteriosclerosis 60, 127 

Ash 54 

Blood, alkilinity of important 29 

Breakfast, a fat-forming 20 

Bulky foods necessary in reduction 23 

Buttermilk a valuable food 115 

Calories, misconception regarding 71 

Carbohydrates 54 

Cause and effect 7 

Chest, development of 49 

CHILDREN, FEEDING AND CARE OF 145 

Constipation, evils of 62 

Cookery, modern methods of 122 

CORRECT EATING 53 

Diabetes 132 

Diaphragm, strengthening the 46 

Diarrhea - . 133 

Diet, importance of balanced . . 98 

Diet should be simple 56 

EMACIATION 37 

Exercise for women 51 

FAT REMOVER, DR. LOUGHNEY'S MECHANICAL 32 

How evolved 35 



I ndex — Continued 

Page 

Fats 54 

Fermentation 59 

Flour, whole wheat 102 

Food intake vs. energy output 14 

FOODS: 

Cheap, not economical 97 

Chemical elements of 54 

Decidedly starchy 31 

Dehydration of Ill 

Especially recommended for obesity 29 

For anemic persons 39 

Recommended and prohibited 61, 132 

Foreword 5 

Fresh air and sunshine 135 

Gastric juice 58 

Germs powerless in normal bodies 68 

Goat Ranch, Dr. Loughney's 172 

GOATS' MILK, HEALTHFULNESS OF 138 

HEALTH CULTURE, DR. LOUGHNEY'S SCIENTIFIC SYSTEM OF. 43 

General directions Opp. page 48 

Heart disease 131 

High blood pressure 125 

Hunger 57 

Hydrochloric acid 58 

Kidneys filtration plant of body 129 

Liver troubles 134 

Mastication, thorough, important 24 

Meat, we must eat less 103 

MENUS 

For obese persons 26 

For obese persons, extremely stubborn cases 28 

Metabolism 65 

Milk, value of skimmed 167 

Mineral salts 54 



I ndex — Continued 

Page 
Modern fountain of youth 137 

Nature only curative agent 59 

Normal weight means physical fitness 22 

OBESITY A DISEASE . 9 

Old age, warding off 43 

Overeating cause of disease 57 

Overnutrition, we must avoid 66 

Packs as a health measure 169 

Phthisis 134 

Potatoes, boil with jackets on 168 

Proteids 54 

Recipes 162 

Reserve force, value of 45 

Roughage as aid to health 108 

Rules, some, to observe 136 

Stomach coughs, how to overcome 168 

Subacidity 60 

Sugar, we eat too much 118 

Superacidity 59 

TEETH, THE TRUTH CONCERNING 157 

Valuable things to know 167 

VEGETABLES, eat plenty of fresh 168 

Non-starchy , 31 

VITAMINES, DR. WILEY ON 94 

Interesting facts about 86 

Water 55 

Watercress a valuable medicine 167 

We eat too much 12 

WEIGHT, KEEP DAILY RECORD OF 24 

Increasing, after 30 not normal • 18 

Normal, means physical fitness 22 

Wheat bran 64 

Whole wheat flour 102 

Women, exercise for 51 

WORLD'S GREATEST DIET LESSON, THE ' 74 

OCT -0I9M 



